Breathing is something our bodies do automatically, so it is easy to take it for granted. When we feel anxious, stressed, or overwhelmed, our breathing often becomes quicker and shallower. It may move higher into the chest instead of down into the belly. This is commonly known as “chest breathing”, and it can make our bodies feel even more tense.
Abdominal (also called diaphragmatic) breathing is a gentle way to help your body slow down. Harvard Health Publishing notes that this style of breathing can help reduce heart rate and lower or stabilise blood pressure. It also sends calming signals to the nervous system, supporting your body to feel more settled and at ease.
How to practise abdominal breathing
You can try this exercise either lying down or sitting. Choose whichever option feels most comfortable for you today.
Option 1: Lying down
Lie on your back on a flat surface, such as a bed or mat, with your knees bent.
If it feels more comfortable, place a pillow under your head and another under your knees.
Option 2: Sitting
Sit comfortably on a chair with your feet resting on the ground.
Allow your shoulders, head, and neck to relax.
The breathing steps
Place one hand on your chest and the other on your belly, just below your rib cage.
Breathe in slowly through your nose, allowing the air to move gently into your lower belly.
You may notice the hand on your belly rise, while the hand on your chest stays mostly still.Breathe out slowly through gently pursed lips, as if you are softly blowing through a straw.
As you exhale, allow your belly fall inward and notice your hand returning to its starting position.
If this feels difficult at first, that is completely normal. Many people are more used to breathing in the chest, especially during busy or stressful times. With practice, the movement in the belly often becomes easier and more natural.
How long should I practise?
Many people only try breathing exercises when they are already feeling overwhelmed. While this can still be helpful, practising regularly helps your body become familiar with this calmer breathing pattern, making it easier to access when you need it.
Aim to practise for 5 to 10 minutes a day, or a few shorter sessions across the day if that feels more manageable.
If that feels like too much, start small, even 1 to 2 minutes before bedtime is a good beginning.
Over time, your body may find it easier to return to this slower, steadier style of breathing during stressful moments.