Diaphragmatic breathing

Diaphragmatic breathing, or belly breathing, is a way of breathing in which the dome-shaped diaphragm contracts and lowers on the inhale, widening the lower ribs and abdomen rather than only the upper chest. Practiced slowly, it is linked to a calmer heart rate and a more relaxed nervous system.

The belly only moves because the diaphragm pushes the abdominal organs down. A simple way to feel it is to lie down with one hand on the chest and one on the belly and let the lower hand rise first. It is the basis of many relaxation and functional breathing practices and is generally safe for most people. Physiotherapists also teach adapted versions in rehabilitation, for example for COPD or after abdominal or chest surgery. Small studies suggest that regular slow diaphragmatic breathing can lower self-reported stress, although larger trials are still needed.