{"appState":{"pageLoadApiCallsStatus":true},"articleState":{"article":{"headers":{"creationTime":"2016-03-26T14:35:54+00:00","modifiedTime":"2016-06-06T13:11:52+00:00","timestamp":"2022-09-14T18:14:54+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Emotional Health & Psychology","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34039"},"slug":"emotional-health-psychology","categoryId":34039},{"name":"Emotional Health","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34040"},"slug":"emotional-health","categoryId":34040},{"name":"Mindfulness","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34048"},"slug":"mindfulness","categoryId":34048}],"title":"How to Practice Diaphragmatic Breathing for Mindfulness","strippedTitle":"how to practice diaphragmatic breathing for mindfulness","slug":"how-to-practice-diaphragmatic-breathing-for-mindfulness","canonicalUrl":"","seo":{"metaDescription":"Diaphragmatic or belly breathing , rather than just chest breathing, is the type of breathing that takes place with mindfulness when you’re relaxed and calm. Yo","noIndex":0,"noFollow":0},"content":"<i>Diaphragmatic</i> or <i>belly breathing</i>, rather than just chest breathing, is the type of breathing that takes place with mindfulness when you’re relaxed and calm. You can see it in babies and young children when they breathe. Their bellies come out as they breathe in, and go back in when they breathe out.\r\n\r\nThis belly breathing is caused by a deep, relaxed breath in which the diaphragm goes up and down, pushing the stomach in and out. When you practice diaphragmatic breathing, you nourish your body with greater levels of oxygen, and the breathing is easier for the body. Many people find it therapeutic, and it is emphasized in yoga too.\r\n\r\nTry taking a few belly breaths before you start your meditation to help lead you into a more focused state of mind.\r\n\r\nHere’s how to do diaphragmatic breathing:\r\n<ol class=\"level-one\">\r\n\t<li>\r\n<p class=\"first-para\">Loosen any tight clothing, especially around your waist.</p>\r\n</li>\r\n\t<li>\r\n<p class=\"first-para\">Get into a comfortable position, sitting or lying down.</p>\r\n</li>\r\n\t<li>\r\n<p class=\"first-para\">Place one hand on your chest and the other on your belly.</p>\r\n</li>\r\n\t<li>\r\n<p class=\"first-para\">As you breathe in and out, allow the hand on your belly to gently rise up and down while keeping the hand on the chest relatively still.</p>\r\n</li>\r\n</ol>\r\nDiaphragmatic breathing may take some practice at first, but in time it becomes easy and natural. Practice as often as you want, and it soon becomes a healthy habit.\r\n\r\n<img src=\"https://www.dummies.com/wp-content/uploads/384336.image0.jpg\" alt=\"image0.jpg\" width=\"462\" height=\"400\" />","description":"<i>Diaphragmatic</i> or <i>belly breathing</i>, rather than just chest breathing, is the type of breathing that takes place with mindfulness when you’re relaxed and calm. You can see it in babies and young children when they breathe. Their bellies come out as they breathe in, and go back in when they breathe out.\r\n\r\nThis belly breathing is caused by a deep, relaxed breath in which the diaphragm goes up and down, pushing the stomach in and out. When you practice diaphragmatic breathing, you nourish your body with greater levels of oxygen, and the breathing is easier for the body. Many people find it therapeutic, and it is emphasized in yoga too.\r\n\r\nTry taking a few belly breaths before you start your meditation to help lead you into a more focused state of mind.\r\n\r\nHere’s how to do diaphragmatic breathing:\r\n<ol class=\"level-one\">\r\n\t<li>\r\n<p class=\"first-para\">Loosen any tight clothing, especially around your waist.</p>\r\n</li>\r\n\t<li>\r\n<p class=\"first-para\">Get into a comfortable position, sitting or lying down.</p>\r\n</li>\r\n\t<li>\r\n<p class=\"first-para\">Place one hand on your chest and the other on your belly.</p>\r\n</li>\r\n\t<li>\r\n<p class=\"first-para\">As you breathe in and out, allow the hand on your belly to gently rise up and down while keeping the hand on the chest relatively still.</p>\r\n</li>\r\n</ol>\r\nDiaphragmatic breathing may take some practice at first, but in time it becomes easy and natural. Practice as often as you want, and it soon becomes a healthy habit.\r\n\r\n<img src=\"https://www.dummies.com/wp-content/uploads/384336.image0.jpg\" alt=\"image0.jpg\" width=\"462\" height=\"400\" />","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34048,"title":"Mindfulness","slug":"mindfulness","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34048"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":268524,"title":"Modern Mindfulness: Tips for Living Mindfully in the Digital Age","slug":"modern-mindfulness-tips-for-living-mindfully-in-the-digital-age","categoryList":["body-mind-spirit","emotional-health-psychology","emotional-health","mindfulness"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/268524"}},{"articleId":268512,"title":"How to Apply Mindfulness with Positive Psychology","slug":"how-to-apply-mindfulness-with-positive-psychology","categoryList":["body-mind-spirit","emotional-health-psychology","emotional-health","mindfulness"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/268512"}},{"articleId":268513,"title":"How to Overcome Addiction with Mindfulness","slug":"how-to-overcome-addiction-with-mindfulness","categoryList":["body-mind-spirit","emotional-health-psychology","emotional-health","mindfulness"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/268513"}},{"articleId":268507,"title":"3 Ways to Focus on Self-Improvement with Mindfulness","slug":"3-ways-to-focus-on-self-improvement-with-mindfulness","categoryList":["body-mind-spirit","emotional-health-psychology","emotional-health","mindfulness"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/268507"}},{"articleId":268359,"title":"10 Top Tips for Mindful Living","slug":"10-top-tips-for-mindful-living","categoryList":["body-mind-spirit","emotional-health-psychology","emotional-health","mindfulness"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/268359"}}]},"hasRelatedBookFromSearch":true,"relatedBook":{"bookId":281587,"slug":"managing-anxiety-with-mindfulness-for-dummies","isbn":"9781118972526","categoryList":["body-mind-spirit","emotional-health-psychology","emotional-health","mindfulness"],"amazon":{"default":"https://www.amazon.com/gp/product/111897252X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/111897252X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/111897252X-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/111897252X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/111897252X/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/covers/9781118972526.jpg","width":250,"height":350},"title":"Managing Anxiety with Mindfulness For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"\n <p><p><b><b data-author-id=\"9245\">Joelle Jane Marshall</b></b> is a freelance speaker and mindfulness coach who works closely with fellow <i>Mindfulness For Dummies</i> coauthor Shamash Alidina on workshops for 'Mindfulness and Overcoming Fear'. She trained in mindfulness with Shamash and meditates and practices yoga regularly.</p>","authors":[{"authorId":9245,"name":"Joelle Jane Marshall","slug":"joelle-jane-marshall","description":" <p><b>Joelle Jane Marshall</b> is a freelance speaker and mindfulness coach who works closely with fellow <i>Mindfulness For Dummies</i> coauthor Shamash Alidina on workshops for 'Mindfulness and Overcoming Fear'. She trained in mindfulness with Shamash and meditates and practices yoga regularly. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9245"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/281587"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{"key":"cat","values":["body-mind-spirit","emotional-health-psychology","emotional-health","mindfulness"]},{"key":"isbn","values":[null]}]\" id=\"du-slot-63221a1ebb909\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{"key":"cat","values":["body-mind-spirit","emotional-health-psychology","emotional-health","mindfulness"]},{"key":"isbn","values":[null]}]\" id=\"du-slot-63221a1ebbf4f\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":163907},"articleLoadedStatus":"success"},"listState":{"list":{},"objectTitle":"","status":"initial","pageType":null,"objectId":null,"page":1,"sortField":"time","sortOrder":1,"categoriesIds":[],"articleTypes":[],"filterData":{},"filterDataLoadedStatus":"initial","pageSize":10},"adsState":{"pageScripts":{"headers":{"timestamp":"2024-03-04T05:50:01+00:00"},"adsId":0,"data":{"scripts":[{"pages":["all"],"location":"header","script":"\r\n<script src=\"https://cdn.optimizely.com/js/10563184655.js\"></script>","enabled":false},{"pages":["all"],"location":"header","script":"\r\n<script>var _comscore = _comscore || [];_comscore.push({ c1: \"2\", c2: \"15097263\" });(function() {var s = document.createElement(\"script\"), el = document.getElementsByTagName(\"script\")[0]; s.async = true;s.src = (document.location.protocol == \"https:\" ? \"https://sb\" : \"http://b\") + \".scorecardresearch.com/beacon.js\";el.parentNode.insertBefore(s, el);})();</script><noscript><img src=\"https://sb.scorecardresearch.com/p?c1=2&c2=15097263&cv=2.0&cj=1\" /></noscript>\r\n","enabled":true},{"pages":["all"],"location":"footer","script":"\r\n<script type='text/javascript'>\r\n(function(){var g=function(e,h,f,g){\r\nthis.get=function(a){for(var a=a+\"=\",c=document.cookie.split(\";\"),b=0,e=c.length;b<e;b++){for(var d=c[b];\" \"==d.charAt(0);)d=d.substring(1,d.length);if(0==d.indexOf(a))return d.substring(a.length,d.length)}return null};\r\nthis.set=function(a,c){var b=\"\",b=new Date;b.setTime(b.getTime()+6048E5);b=\"; expires=\"+b.toGMTString();document.cookie=a+\"=\"+c+b+\"; path=/; \"};\r\nthis.check=function(){var a=this.get(f);if(a)a=a.split(\":\");else if(100!=e)\"v\"==h&&(e=Math.random()>=e/100?0:100),a=[h,e,0],this.set(f,a.join(\":\"));else return!0;var c=a[1];if(100==c)return!0;switch(a[0]){case \"v\":return!1;case \"r\":return c=a[2]%Math.floor(100/c),a[2]++,this.set(f,a.join(\":\")),!c}return!0};\r\nthis.go=function(){if(this.check()){var a=document.createElement(\"script\");a.type=\"text/javascript\";a.src=g;document.body&&document.body.appendChild(a)}};\r\nthis.start=function(){var t=this;\"complete\"!==document.readyState?window.addEventListener?window.addEventListener(\"load\",function(){t.go()},!1):window.attachEvent&&window.attachEvent(\"onload\",function(){t.go()}):t.go()};};\r\ntry{(new g(100,\"r\",\"QSI_S_ZN_5o5yqpvMVjgDOuN\",\"https://zn5o5yqpvmvjgdoun-wiley.siteintercept.qualtrics.com/SIE/?Q_ZID=ZN_5o5yqpvMVjgDOuN\")).start()}catch(i){}})();\r\n</script><div id='ZN_5o5yqpvMVjgDOuN'></div>\r\n","enabled":false},{"pages":["all"],"location":"header","script":"\r\n<script>\r\n (function(h,o,t,j,a,r){\r\n h.hj=h.hj||function(){(h.hj.q=h.hj.q||[]).push(arguments)};\r\n h._hjSettings={hjid:257151,hjsv:6};\r\n a=o.getElementsByTagName('head')[0];\r\n r=o.createElement('script');r.async=1;\r\n r.src=t+h._hjSettings.hjid+j+h._hjSettings.hjsv;\r\n a.appendChild(r);\r\n })(window,document,'https://static.hotjar.com/c/hotjar-','.js?sv=');\r\n</script>","enabled":false},{"pages":["article"],"location":"header","script":" <script src=\"//get.s-onetag.com/bffe21a1-6bb8-4928-9449-7beadb468dae/tag.min.js\" async defer></script>","enabled":true},{"pages":["homepage"],"location":"header","script":"<meta name=\"facebook-domain-verification\" content=\"irk8y0irxf718trg3uwwuexg6xpva0\" />","enabled":true},{"pages":["homepage","article","category","search"],"location":"footer","script":"\r\n<noscript>\r\n<img height=\"1\" width=\"1\" src=\"https://www.facebook.com/tr?id=256338321977984&ev=PageView&noscript=1\"/>\r\n</noscript>\r\n","enabled":true}]}},"pageScriptsLoadedStatus":"success"},"navigationState":{"navigationCollections":[{"collectionId":287568,"title":"BYOB (Be Your Own Boss)","hasSubCategories":false,"url":"/collection/for-the-entry-level-entrepreneur-287568"},{"collectionId":293237,"title":"Be a Rad Dad","hasSubCategories":false,"url":"/collection/be-the-best-dad-293237"},{"collectionId":295890,"title":"Career Shifting","hasSubCategories":false,"url":"/collection/career-shifting-295890"},{"collectionId":294090,"title":"Contemplating the Cosmos","hasSubCategories":false,"url":"/collection/theres-something-about-space-294090"},{"collectionId":287563,"title":"For Those Seeking Peace of Mind","hasSubCategories":false,"url":"/collection/for-those-seeking-peace-of-mind-287563"},{"collectionId":287570,"title":"For the Aspiring Aficionado","hasSubCategories":false,"url":"/collection/for-the-bougielicious-287570"},{"collectionId":291903,"title":"For the Budding Cannabis Enthusiast","hasSubCategories":false,"url":"/collection/for-the-budding-cannabis-enthusiast-291903"},{"collectionId":299891,"title":"For the College Bound","hasSubCategories":false,"url":"/collection/for-the-college-bound-299891"},{"collectionId":291934,"title":"For the Exam-Season Crammer","hasSubCategories":false,"url":"/collection/for-the-exam-season-crammer-291934"},{"collectionId":301547,"title":"For the Game Day Prepper","hasSubCategories":false,"url":"/collection/big-game-day-prep-made-easy-301547"}],"navigationCollectionsLoadedStatus":"success","navigationCategories":{"books":{"0":{"data":[{"categoryId":33512,"title":"Technology","hasSubCategories":true,"url":"/category/books/technology-33512"},{"categoryId":33662,"title":"Academics & The Arts","hasSubCategories":true,"url":"/category/books/academics-the-arts-33662"},{"categoryId":33809,"title":"Home, Auto, & Hobbies","hasSubCategories":true,"url":"/category/books/home-auto-hobbies-33809"},{"categoryId":34038,"title":"Body, Mind, & Spirit","hasSubCategories":true,"url":"/category/books/body-mind-spirit-34038"},{"categoryId":34224,"title":"Business, Careers, & Money","hasSubCategories":true,"url":"/category/books/business-careers-money-34224"}],"breadcrumbs":[],"categoryTitle":"Level 0 Category","mainCategoryUrl":"/category/books/level-0-category-0"}},"articles":{"0":{"data":[{"categoryId":33512,"title":"Technology","hasSubCategories":true,"url":"/category/articles/technology-33512"},{"categoryId":33662,"title":"Academics & The Arts","hasSubCategories":true,"url":"/category/articles/academics-the-arts-33662"},{"categoryId":33809,"title":"Home, Auto, & Hobbies","hasSubCategories":true,"url":"/category/articles/home-auto-hobbies-33809"},{"categoryId":34038,"title":"Body, Mind, & Spirit","hasSubCategories":true,"url":"/category/articles/body-mind-spirit-34038"},{"categoryId":34224,"title":"Business, Careers, & Money","hasSubCategories":true,"url":"/category/articles/business-careers-money-34224"}],"breadcrumbs":[],"categoryTitle":"Level 0 Category","mainCategoryUrl":"/category/articles/level-0-category-0"}}},"navigationCategoriesLoadedStatus":"success"},"searchState":{"searchList":[],"searchStatus":"initial","relatedArticlesList":[],"relatedArticlesStatus":"initial"},"routeState":{"name":"Article4","path":"/article/body-mind-spirit/emotional-health-psychology/emotional-health/mindfulness/how-to-practice-diaphragmatic-breathing-for-mindfulness-163907/","hash":"","query":{},"params":{"category1":"body-mind-spirit","category2":"emotional-health-psychology","category3":"emotional-health","category4":"mindfulness","article":"how-to-practice-diaphragmatic-breathing-for-mindfulness-163907"},"fullPath":"/article/body-mind-spirit/emotional-health-psychology/emotional-health/mindfulness/how-to-practice-diaphragmatic-breathing-for-mindfulness-163907/","meta":{"routeType":"article","breadcrumbInfo":{"suffix":"Articles","baseRoute":"/category/articles"},"prerenderWithAsyncData":true},"from":{"name":null,"path":"/","hash":"","query":{},"params":{},"fullPath":"/","meta":{}}},"dropsState":{"submitEmailResponse":false,"status":"initial"},"profileState":{"auth":{},"userOptions":{},"status":"success"}}

How to Practice Diaphragmatic Breathing for Mindfulness

Updated: 06-06-2016

Managing Anxiety with Mindfulness For Dummies

Book image

Explore Book Buy On Amazon

Diaphragmatic or belly breathing, rather than just chest breathing, is the type of breathing that takes place with mindfulness when you’re relaxed and calm. You can see it in babies and young children when they breathe. Their bellies come out as they breathe in, and go back in when they breathe out.

This belly breathing is caused by a deep, relaxed breath in which the diaphragm goes up and down, pushing the stomach in and out. When you practice diaphragmatic breathing, you nourish your body with greater levels of oxygen, and the breathing is easier for the body. Many people find it therapeutic, and it is emphasized in yoga too.

Try taking a few belly breaths before you start your meditation to help lead you into a more focused state of mind.

Here’s how to do diaphragmatic breathing:

Loosen any tight clothing, especially around your waist.
Get into a comfortable position, sitting or lying down.
Place one hand on your chest and the other on your belly.
As you breathe in and out, allow the hand on your belly to gently rise up and down while keeping the hand on the chest relatively still.

Diaphragmatic breathing may take some practice at first, but in time it becomes easy and natural. Practice as often as you want, and it soon becomes a healthy habit.

About This Article

This article can be found in the category:

Mindfulness ,