Belly Breath

Belly breathing, also called diaphragmatic breathing, is a natural breathing technique that uses the diaphragm, a large muscle located beneath the lungs. When you breathe in slowly through your nose, the diaphragm moves downward, allowing the lungs to expand and fill with air. As a result, your belly gently rises while your chest moves only a little. When you breathe out, the diaphragm relaxes, and your belly returns to its normal position.

Belly breathing can help the body relax and may reduce feelings of stress and anxiety. Slow, gentle breathing can also help regulate the body’s stress response and encourage a sense of calm. It is useful during meditation, before sleep, or whenever you feel tense. However, it should feel comfortable and natural; forcing deep breaths may cause dizziness.

To practise belly breathing, lie on your back or sit comfortably with your shoulders relaxed. Place one hand on your chest and the other on your belly. Breathe in gently through your nose for about three to four seconds, noticing your belly rise beneath your hand. Then breathe out slowly for about four to six seconds, feeling your belly fall. Repeat for one to five minutes without straining. If you feel dizzy or uncomfortable, return to normal breathing and rest.