How to practice diaphragmatic breathing
- Find a quiet place free of distractions. Lie on the floor or recline in a chair, loosen any tight clothing and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair.
- Place one hand on your upper chest and the other hand on your stomach. Inhale, taking a deep breath from your abdomen as you count to three. As you inhale you should feel your stomach rise up. The hand on your chest should not move.
- After a short pause, slowly exhale while counting to three. Your stomach should fall back down as you exhale.
- Continue this pattern of rhythmic breathing for five to ten minutes.
3D view of diaphragm
