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Learn Diaphragmatic Breathing

One minute to breathe, one minute to be!

Breathing technique

Learn diaphragmatic (belly) breathing

Diaphragmatic breathing, also called belly breathing, uses the diaphragm—the main breathing muscle beneath your lungs—to bring awareness to the movement of your belly. Start by learning the technique lying down, then practice sitting upright. Keep the four-second inhale and six-second exhale throughout.

4 secondsBreathe in through your nose

Allow your diaphragm to descend and your belly to expand. Keep the shoulders, jaw and upper chest relaxed.

6 secondsBreathe out through your mouth

Exhale slowly and comfortably. Push the air out as your belly moves inward.

1. First, practice lying down

  1. Lie flat on your back with your legs straight and your head resting flat. Relax your shoulders and chest. Be conscious about your breath.
  2. Place a comfortably heavy weight, such as one or more books, on your belly. Watch the weight rise and fall as you breathe.
  3. Inhale through your nose: feel your belly rise as you count 1, 2, 3, 4. Keep your upper chest as still and relaxed as possible.
  4. Exhale slowly through your mouth: push the air out through your mouth as your belly falls, counting 1, 2, 3, 4, 5, 6.
  5. Repeat the rhythm: Inhale 1, 2, 3, 4. Exhale 1, 2, 3, 4, 5, 6. Notice the weight moving with each breath.
Stay with this first stage until it feels natural. Repeat the lying-down practice as many times as you need. Move on when the belly movement and the four-in, six-out rhythm feel familiar.

2. Next, practice sitting upright

  1. Sit comfortably with both feet resting on the floor, your back supported if needed and your shoulders relaxed. Feel the chair beneath you and the ground beneath your feet.
  2. Place one hand on your upper chest and the other on your belly. Notice your belly moving while your upper chest stays relatively still. Be conscious about your breath.
  3. Continue breathing in through your nose for four counts and pushing the air out through your mouth for six counts, letting the belly rise and fall.
Keep the same rhythm as you progress. Whether you practice for one minute or longer, inhale for four counts and push the air out for six. Repeat as often as needed until the technique feels natural while sitting, too. If you feel dizzy or unwell, pause, look around you and name three things you can see.

These hand positions are for learning belly breathing. During the actual Miracle Minute, use the hand positions shown with the six breathing intentions.