Learn how to belly breathe for less stress and deeper relaxation
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Feeling tense or overwhelmed? Learn what belly breathing is, why it can reduce stress and anxiety, and how to practice it to move your body back to a state of calm.
Stress has a way of lingering in the body long after the tense moment has passed. And more often than not, you’ll notice it in your breathing. A tighter chest, shallow inhales, maybe even feeling like you can’t take a full breath. That's because when you're stressed, your nervous system changes breathing patterns to keep your body braced for action. And frustratingly, this can happen even when there’s no immediate reason to stay on alert.
Fortunately, belly breathing, or diaphragmatic breathing, can help interrupt that pattern. Instead of breathing high in the chest, it encourages the breath to move lower into the abdomen, which can help the lungs expand more fully and release some of the tension stress has left behind. Practiced consistently, it can become a simple way to help the body shift out of that keyed-up state and back toward steadiness. Here’s a step-by-step guide to get you started.
What is belly breathing?
You might think of breathing as more of a chest activity, but that’s not always the case. Belly breathing uses the diaphragm, a large muscle beneath the lungs, to help you breathe more deeply.
The diaphragm plays a key role in how the body takes in air. When it contracts during an inhale, it moves downward, creating space for the lungs to fill. This movement causes the belly to gently expand. As the diaphragm relaxes on the exhale, it moves back upward and helps push air out of the lungs, allowing the belly to fall. This natural motion supports slower, deeper breathing without much extra effort.
Breathing deeply using the belly and diaphragm has been associated with increased parasympathetic nervous system activity, which regulates heart rate and stress responses. With practice, diaphragmatic breathing can help the body return to a calmer state after stress.
How to belly breathe: 6 steps to help reduce stress and anxiety
Belly breathing is one of those tools that doesn’t require special equipment, long sessions, or a perfectly calm environment. It’s just you and your body, helping you ease out of stress. Here’s how to give it a try.
1. Find a comfortable position
You can practice belly breathing lying down, seated, or standing, whatever feels most comfortable for you.
If you’re curious to feel the movement of the breath, try lying on your back with your knees bent. If you’re in a work setting, you might prefer sitting upright with your feet on the floor. Before you start, let your shoulders drop, and your jaw soften.
💙 Practice a stress-relieving breath during the Breathe to Calm Down session with Chibs Okereke on Calm.
2. Use your hands to guide you
Place one hand on your chest and the other on your belly, just below the ribcage. On the inhale, the lower hand should rise more than the upper hand. On the exhale, let your belly fall.
Don’t worry if both hands move or your chest rises at first; that’s common, especially when you’re new to the practice, or still in a moment of stress.
3. Inhale slowly through the nose
Breathe in through your nose with a smooth inhale that lasts about three to four seconds. Rather than pushing your belly outward, imagine your breath moving downward and gently filling your lower ribs and abdomen. If your breath feels tight, slow your pace.
Related read: How to breathe properly and why it matters
4. Allow a brief, natural pause
At the top of your inhale, allow a small pause before you exhale. There’s no need to rush.
If pausing feels uncomfortable or creates tension, skip it. Belly breathing is best used when your breath flows without strain.
💙 Take a moment and Pause to Breathe with Prof. Megan Reitz on the Calm app.
5. Exhale gently and completely
Exhale slowly through your nose or mouth (whichever feels more comfortable) and allow the breath to leave slowly, your belly falling back toward your spine.
To enhance the relaxation, you may find it calming to make your exhale longer than your inhale. Try breathing in for three counts and out for five.
Related read: 10 types of breathing exercises (and how to practice them)
6. Practice in short intervals
Start slowly by practicing just a few breaths, or for a few minutes. Maybe that’s five to ten breaths, or two minutes of belly breathing. Stop sooner if you feel dizzy, uncomfortable, or more anxious.
Try practicing belly breathing before a stressful conversation, between tasks, while lying in bed, or while waiting for an appointment.
💙 Tough day? Breathe into Relaxation with Jay Shetty on the Calm app.
Related read: 7 deep breathing exercises to help you calm anxiety
What are the benefits of belly breathing?
Belly breathing is a helpful tool that supports the body’s ability to calm the stress responses and ease physical tension.
The effects can be subtle or more meaningful, depending on how long you’ve been trying it or what kind of situation you’re in.
Common benefits of belly breathing include:
Reduced feelings of stress and anxiety
Slower breathing that feels easier and less strained
Relaxation of muscles in the chest, neck, and shoulders
Better focus and mental clarity during stressful moments
Support for relaxation before sleep or rest
Even brief moments of belly breathing can help the body reset and move toward a calmer state.
How to belly breathe FAQs
What’s the difference between belly breathing and regular breathing?
The main difference between belly breathing and regular breathing is where the breath is directed. During stress, regular breathing often becomes shallow and stays high in the chest, which can keep the nervous system in an alert state.
Belly breathing shifts the movement of the breath lower into the abdomen by engaging the diaphragm, allowing the lungs to fill more fully. This supports a slower, calmer breathing rhythm.
What is diaphragmatic breathing?
Diaphragmatic breathing is another name for belly breathing. Both terms describe breathing that actively uses the diaphragm, the muscle beneath the lungs, which helps draw air into the body.
In clinical and medical settings, diaphragmatic breathing is the more common term, while belly breathing is often used in wellness contexts.
How do I know if I’m belly breathing?
A simple way to check if your belly breathing is to place one hand on your chest and one on your belly. If your belly rises more than your chest during an inhale and falls on the exhale, your diaphragm is doing most of the work. You may also feel less movement in your shoulders and a slower, steadier breathing pace.
When should I use belly breathing?
Belly breathing can be used whenever the body feels tense, overwhelmed, or overstimulated. Many people use it during moments of acute stress, like a difficult conversation or stressful work presentation, but it can also be practiced preventively to help the nervous system stay more regulated.
Does belly breathing help with anxiety?
Yes. Belly breathing can help calm the body during anxiety by slowing the stress response. It won’t stop anxious thoughts or replace other forms of support like therapy or medication, but it can ease physical sensations like a racing heart, tight chest, or shallow breathing, which can make anxiety feel more manageable.
How long should I belly breathe for stress relief?
Even brief practices can help you manage stress. One to two minutes of belly breathing may be enough to notice a shift, while a longer practice can provide deeper relief for some people. It’s a quality-over-quantity type of exercise. And it’s always wise to stop if you feel dizzy, anxious, or uncomfortable.
Can belly breathing help me sleep?
Belly breathing can support sleep by slowing the breath, relaxing the body, and signaling that it’s safe to rest. Try it while lying in bed, especially as part of a wind-down routine. It may help ease the transition from mental activity to physical relaxation without forcing sleep.
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