Abdominal Breathing

Abdominal Breathing, also known as Diaphragmatic Breathing or
Belly Breathing, is a breathing technique in which the diaphragm and abdominal
muscles are used during breathing rather than relying primarily on the chest muscles. It is one of
the most effective methods for reducing stress, improving oxygen exchange, and enhancing lung
efficiency. Ideally, breathing from the abdomen should become a natural habit from childhood. If it
is not already your normal breathing pattern, you can develop it through regular practice.

• Lie comfortably on your back or sit in a relaxed position on a chair.
• Place one hand on your chest and the other on your abdomen, just above the navel.
• Inhale slowly through your nose. As you breathe in, allow your abdomen to expand so that the hand on your abdomen rises, while the hand on your chest remains as still as possible.
• Exhale slowly and gently through the nose (or through gently parted lips if more comfortable), allowing your abdomen to fall naturally inward.
• Continue this slow, relaxed breathing pattern for 5–10 minutes.