Diaphragmatic Breathing ~ Education
From the Cleveland Clinic
The basics.
Diaphragmatic breathing exercises,
When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down.
1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips (see "Pursed Lip Breathing Technique"). The hand on your upper chest should remain as still as possible.
Diaphragmatic breathing technique (sitting)
As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair.
To perform this exercise while sitting in a chair:
1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, so that your stomach moves back in, as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.
Do I need to practice diaphragmatic breathing?
Yes, practicing diaphragmatic breathing makes it easier. You may notice it takes an increased effort to use your diaphragm correctly. At first, you'll probably get tired while doing this exercise. But keep at it, because with continued practice diaphragmatic breathing will become automatic.
Great PDF’s and Diagrams for further learning.
University of Georgia Department of Psychology
Articles :
Video :
Please note that you can also exhale through the mouth . This This video has all breathing through the nose.
Anatomy Video for those who want to go deeper.