Belly breathing is a form of deep breathing that comes from your diaphragm. Certain spiritual and cultural traditions even believe that belly breathing increases your energy and enhances your physical, emotional and spiritual health. Belly breathing may direct more oxygen to your internal organs and open up more space in your abdomen. According to Rutgers College, babies and young children naturally practice belly breathing, but adults breathe through their chests instead. This creates tension and discomfort. The slow, meditative nature of belly breathing can help induce a feeling of deep relaxation and provide stress relief.
Step 1
Sit in a chair with your back straight or lie down on your back. Rub your hands together until they are warm, then place one hand flat on your lower belly, just below your navel. Place the other hand flat on your chest above the bottom hand.
Step 2
Breathe in slowly through your nose and notice how your body responds to the pattern of your breath. Your belly may contract or sink as you inhale and rise as you exhale. Aim to keep your breathing slow and regular.
Step 3
Focus on keeping your breath pattern slow and steady. Your belly should continue to rise and fall rhythmically with your breathing. Eventually, the breathing pattern should become natural and automatic.
Step 4
Rub your hands together again to generate more warmth if your belly feels tight or does not rise and fall with your breath. Place your hands over your belly again in the original position and pay attention to your breath. The warmth may open up more space in your abdomen and allow for easier breathing.
Tips and Warnings
- Close your eyes and practice belly breathing in a quiet place if the pattern is difficult for you.
- Avoid shallow or rapid breathing.
