When we are stressed, happy, or physically active, our breathing reflects these states in the body and nervous system. Conversely, we can influence our nervous system and physical state by becoming aware of and changing our breathing.

This is also called breathing exercises, which can lead to relaxation, decreased pain, and improved mental well-being.

Abdominal Breathing: A Simple Practice for Relaxation

Abdominal breathing, also called diaphragmatic breathing, can increase oxygen levels in the body and strengthen the diaphragm. Many people feel more relaxed and focused after practicing abdominal breathing. Some also find it helpful in processing negative emotions.

Breathing exercises can be practiced anytime, anywhere, and for free, making them an ideal way to manage stress and support overall well-being.

Get Started

1️⃣ Sit or Lie Down Comfortably

• Keep your feet flat on the floor.
• Place one hand on your upper chest and the other on your abdomen, just under your ribcage.
• Observe your breath and notice whether it is deep or shallow.

2️⃣ Deep Inhalation

• Take a deep breath, allowing your abdomen to rise as you breathe in.
• Your upper hand should move very little, while your abdomen lifts your other hand.
• Imagine warmth as the air moves from your mouth, down your throat, into your lungs, expanding your diaphragm.

3️⃣ Hold & Exhale

• Hold the breath for a count of four.
• Exhale slowly through your nose for a count of four.
• Inhale again for a count of four, allowing your abdomen to rise.
• Repeat this cycle while keeping your chest still.

Reflect

After a few breaths, observe how your body feels:
✔ Are your shoulders more relaxed?
✔ Do your thoughts feel clearer?
✔ Has your stress level decreased?

Repeat & Build a Routine

Practicing abdominal breathing for five minutes daily can:
✅ Reduce stress and anxiety
✅ Improve focus and relaxation
✅ Enhance overall well-being

Learning to practice while seated or lying down is preferred, but even a few deep breaths while standing in line at the grocery store can be beneficial.

Over time, you may not need to place your hands on your chest and abdomen. You may also choose to gently tense your abdomen at the end of each exhale to push out any remaining air. Some people use visualization, affirmations, or calming words between breaths. With practice, you will find the rhythm that works best for you.

💡 Tip: Practice whenever possible. Abdominal breathing is especially useful when you feel stressed, tired, frustrated, or overwhelmed. It helps you relax, reset, and refocus.

References

📌 U.S. Department of Health and Human Services, National Center for Complementary and Integrative Health. Relaxation Techniques: What You Need to Know. Link (Updated June 2021, Accessed March 14, 2022).

📌 Ma X, Yue ZQ, Gong ZQ, et al. The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874.