Diaphragmatic Breathing

oec:diaphragmatic-breathing

A foundational breathing exercise designed to expand the lower ribcage and abdomen, engaging the deep core and promoting autonomic down-regulation.

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Also called: Deep Breathing, Belly Breathing, Abdominal Breathing, Deep breathing (standing or seated), Relaxed Diaphragmatic Breathing

How to do it

Sit upright in a chair with your feet flat on the floor, or stand tall with feet hip-width apart.
Relax your shoulders, neck, and jaw.
Place one hand on your upper chest and the other on your abdomen just below the ribcage to monitor movement.

Inhale slowly and deeply through your nose, allowing your abdomen to expand outward three-dimensionally while keeping your chest relatively still.
Pause briefly at the top of the inhalation without straining.
Exhale slowly and completely through your mouth or nose, feeling your abdomen gently draw inward toward your spine.
Repeat for the desired duration or breath count, maintaining a steady, relaxed rhythm.

Breathe slowly and rhythmically, emphasizing a full diaphragmatic expansion on the inhale and a controlled, complete exhale.

Shrugging the shoulders and initiating the breath primarily from the upper chest.: Consciously depress and relax your shoulder girdle, directing the air downward so only the bottom hand moves on the inhale.
Hyperextending the lower back during inhalation.: Keep your pelvis and ribcage stacked in neutral without overarching your lumbar spine.

If you feel lightheaded or dizzy, pause the drill and resume normal spontaneous breathing.

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