Diaphragmatic Breathing for Stress Reduction

Most of us are "chest breathers," taking shallow sips of air that keep our bodies in a constant state of low-grade stress. Relearning how to breathe with your diaphragm—often called "belly breathing"—is one of the most effective, zero-cost ways to improve your physical and mental health.

Health Disclaimer: This article is for educational purposes only and does not constitute medical advice. If you have any pre-existing medical conditions (especially respiratory or cardiovascular issues), consult with a qualified healthcare provider before starting any breathing practice.

Chest vs. Belly Breathing

Observe a sleeping baby, and you'll see their belly rise and fall deeply. This is our natural state. However, chronic stress, sitting at desks, and tight clothing train us to breathe vertically—lifting our shoulders and chest.

Chest Breathing (Thoracic)

Uses secondary muscles in the neck and shoulders. It is shallow and rapid. It signals to the brain that we are in danger (Fight or Flight), maintaining high cortisol levels.

Belly Breathing (Diaphragmatic)

Engages the diaphragm, a large muscle at the base of the lungs. It allows for full oxygen exchange and massages the internal organs. It signals safety to the brain.

The Vagus Nerve Connection

The diaphragm is intimately connected to the Vagus nerve, the longest nerve of the autonomic nervous system. The Vagus nerve is the "brake pedal" for your stress response.

When you breathe deeply into your belly, the movement of the diaphragm stimulates the Vagus nerve. This releases acetylcholine, a neurotransmitter that lowers heart rate and blood pressure, promoting a state of "Rest and Digest." You are literally hacking your nervous system to force it to relax.

How to Practice Diaphragmatic Breathing

You can practice this lying down (easiest for beginners) or sitting up.

Position: Place one hand on your upper chest and the other on your belly, just below your rib cage.
Inhale: Breathe in slowly through your nose for a count of 4. The air should move into your nose and downward so that you feel your stomach rise against your hand. The hand on your chest should remain as still as possible.
Exhale: Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips for a count of 6. The hand on your belly should move down to its original position.

Practice this for 5-10 minutes daily. Over time, it will become your default way of breathing, dramatically lowering your baseline stress levels.

Find your center.

Reduce stress and improve focus with our guided breathing exercises. Choose from Box Breathing, 4-7-8, and more.

Start Breathing