Techniques
Diaphragmatic (belly) breathing: how to do it
Diaphragmatic breathing - often called belly breathing - means breathing low and slow so your belly rises more than your chest. It is less a fixed rhythm and more a way of breathing that pairs naturally with slow, extended-exhale breaths.
Rather than a timed pattern, this is about where the breath moves. It is a gentle foundation you can bring to any of the paced techniques.
The pattern
| Phase | Seconds |
|---|---|
| Inhale | 4s |
| Exhale | 6s |
There is no rigid count. Pair a low belly breath with a gently longer exhale, for example 4 in and 6 out.
How to do it
- Put a hand on your bellySitting or lying comfortably.
- Breathe in low and slowLet the belly rise under your hand more than the chest.
- Exhale gently and a little longerFeel the belly fall. Keep it relaxed.
Common uses
- A foundation for other breathing techniques.
- Relaxation and winding down.
- Learning to breathe less into the upper chest.
What the evidence suggests
Safety
A gentle technique for most people. If breathing "into the belly" feels effortful, let it be subtle rather than exaggerated.
Beginner version
Lie down with a hand on your belly and simply notice it rise and fall - no counting needed at first.
How BreathMate implements it
BreathMate’s slow sessions naturally encourage low, diaphragmatic breathing, with the membrane pacing an easy, longer exhale.
Sources
- The physiological effects of slow breathing in the healthy human — Russo MA, Santarelli DM, O'Rourke D, Breathe (European Respiratory Society) (2017). doi:10.1183/20734735.009817
- How Breath-Control Can Change Your Life: A Systematic Review of Psycho-Physiological Correlates of Slow Breathing — Zaccaro A, et al., Frontiers in Human Neuroscience (2018). doi:10.3389/fnhum.2018.00353
This is general wellbeing information compiled by our editorial team, not medical advice.