Find a comfortable position, either lying on your back with knees slightly bent or sitting upright in a supportive chair. Place one hand on your chest and the other on your abdomen, just below your ribcage. This hand placement helps you feel whether you are breathing into your diaphragm rather than shallowly into your chest.

1. 1
   Inhale slowly through your nose for a count of four. Direct your breath downward so that your belly pushes outward against your hand. Your chest should remain relatively still.
2. 2
   Pause briefly at the top of your inhale, holding gently for a count of two. There is no need to strain or force the hold.
3. 3
   Exhale slowly through pursed lips for a count of six, as though you are gently blowing through a straw. Feel your belly fall inward as the air releases.
4. 4
   Rest naturally for a moment, then repeat the cycle. Aim for five to ten full breath cycles per session.

• Practice two to three times per day, even when you feel calm, so the technique becomes automatic when stress arises.
• If you feel lightheaded, return to your normal breathing pattern and try again with a shorter inhale.
• Pair breathing practice with a consistent cue, such as after waking up or before meals, to build the habit.
• Over time, you can drop the hand placement once you reliably feel the breath moving into your abdomen.

Diaphragmatic breathing is especially useful during moments of heightened anxiety, anger, or overwhelm. It can also be practiced before sleep to promote relaxation, before a stressful event such as a presentation or difficult conversation, or any time you notice your breathing has become shallow or rapid.