The diaphragm is the main breathing muscle: a dome separating the chest from the abdomen. When stress builds up, it often stops moving fully and we breathe with our shoulders and neck instead. Breathing with the diaphragm again is one of the simplest gifts we can give ourselves.
How to tell if you’re breathing with your diaphragm
Lie on your back with your knees bent. Rest your hands on your belly, just below the ribs. If your hands rise as you inhale and fall as you exhale, the diaphragm is working. If it’s mainly your chest that moves, it’s time to practise.
The practice
- Inhale through the nose, guiding the air towards your hands without pushing the belly out.
- Exhale slowly through the nose or a slightly open mouth, letting the belly settle back.
- Make the exhalation a little longer than the inhalation.
- Keep going for three to five minutes.
You can rest a light book on your belly and watch it rise and fall: a lovely visual aid, for children too.
When to use it
Before sleep, in a nervous moment, before a difficult conversation or at the start of your yoga practice. A slow diaphragmatic breath tells the body it’s safe, and the mind follows.
