Diaphragmatic breathing technique

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 Diaphragmatic breathing technique

Here are the five steps involved in diaphragmatic breathing. You can practice this pranayama for 5-10 minutes 1-2 times per day.


Sit in a stable and comfortable position with your spine straight and long. If seated on the floor, you can use a cushion or folded blanket under the back of the hips for support. If seated on a chair, make sure both feet are flat on the floor.

Close your eyes or soften your gaze and take several deep breaths through your nose. Allow your body to relax and bring your awareness to your breath. Make sure there is no tension in the shoulders, neck or face.

Put a hand on your upper chest and a hand on your stomach. Inhale slowly through your nose until you feel your stomach rise slightly against your hand. Exhale slowly and feel your stomach fall away from your hand towards your spine.

Work towards having your breaths be slow and deep with only the stomach is moving. Try to keep the chest as still as possible. Continue with these deep breaths for several minutes.

Once you have learned the technique, work on applying belly breathing during yoga classes while holding poses, especially the challenging ones. You can also explore other yoga breathing exercises to support your practice.

Breathing practice tips

Breathing exercises should always be done in moderation, and without strain. If you feel tired or dizzy, stop and rest.

When practicing any type of breathwork, it’s best to start out small and gradually increase time spent practicing each week.

It’s recommended that you do not force yourself to breathe deeply if you’re feeling anxious or stressed. Instead, focus on relaxing your mind and body before beginning your session.

Deep breathing techniques will help reduce stress levels and anxiety, but they won’t replace therapy or medication.

Diaphragmatic breathing is particularly effective to calm your mind and body when used with meditation.

If you have a medical condition, it is best to consult your doctor before starting any type of yoga or breathing exercise.

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