How to Perform Diaphragmatic Breathing Laying Down
It can be easier to learn diaphragmatic breathing while lying down.
1 Lie on your back on a flat surface or in bed, with your knees bent and your head supported. Try placing a pillow under your knees to support your legs and, similarly, a pillow under your head.
2 Place one hand on the center of your chest, next to your heart, and the other just below your rib cage, over your stomach. This hand positioning will allow you to feel your diaphragm move as you breathe.
3 Place your tongue up against the roof of your mouth, touching the back of your top teeth, and be sure to unclinch your jaw - leaving a slight gap between your top and bottom teeth. But your lips should still be closed.
4 Breathe in slowly through your nose so your stomach expands, moving out, causing your hand to rise. The hand on your chest should remain as still as possible.
5 To exhale, contract your stomach muscles so that your stomach moves in, causing the hand over your belly to lower as you exhale through pursed lips. You lightly release your lips, allowing the exhaled air to pass around your tongue and out your mouth. Again, the hand on your upper chest should remain as still as possible.
How to Perform Diaphragmatic Breathing While Seated
You can learn to perform diaphragmatic breathing while sitting in a chair. I prefer sitting on the ground on a foam roller or a yoga block.
1 Sit comfortably and upright. If in a chair, bend your knees and have your shoulders, head, and neck relaxed. If on the ground, cross your legs and have your spine straight, sitting tall. In either position, there should be no slouching.
2 Place one hand on the center of your chest, next to your heart, and the other just below your rib cage, over your stomach. This hand positioning will allow you to feel your diaphragm move as you breathe.
3 Place your tongue up against the roof of your mouth, touching the back of your top teeth, and be sure to unclinch your jaw - leaving a slight gap between your top and bottom teeth. But your lips should still be closed.
4 Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
5 Tighten your stomach muscles so your stomach moves back in as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.
