Most people never think twice about the way they breathe. It happens automatically, after all. But according to experts at the Mayo Clinic, the way you breathe matters, and learning to use your diaphragm more effectively can impact both your body and mind.
The practice, known as belly breathing or diaphragmatic breathing, encourages deeper, slower breaths that come from the abdomen instead of the chest. Mayo Clinic experts say this simple technique can help reduce stress, lower blood pressure, and even ease chronic pain. Here’s how it works and how you can start doing it today.
How belly breathing helps your body and mind
The diaphragm, a dome-shaped muscle located just below your lungs, does most of the work when you breathe properly. When it contracts, your lungs expand, allowing you to take in air. When it relaxes, you exhale. In healthy breathing, the diaphragm is responsible for about 75% of the air you take in with each breath.
Many adults, especially those dealing with stress or chronic pain, tend to breathe shallowly, mostly from the chest. This keeps the body in a low-level “fight or flight” mode that can increase heart rate, tension, and inflammation. Belly breathing reverses that pattern by activating the diaphragm and slowing the nervous system down, shifting you into a “rest and digest” state.
Mayo Clinic research shows that this practice can help in several ways. For people with high blood pressure, it can improve how blood vessels function and slightly reduce elevated readings. It can also lower levels of cortisol, the main stress hormone, which is linked to anxiety and depression.
Deep, rhythmic breathing also gently massages the organs around the diaphragm, which can help with digestion issues like constipation or bloating. For people living with chronic pain, it can relieve pressure on the chest and neck muscles, allowing them to relax and support their posture more naturally.
How to practice belly breathing
The Mayo Clinic suggests practicing belly breathing in a comfortable, quiet place. A few minutes a day can be enough. Here’s how to start:
- Get comfortable. Wear loose-fitting clothes and either lie on your back or sit with your feet flat on the floor. Relax your shoulders.
- Place your hands. Rest one hand on your abdomen and the other on your chest. This helps you notice where your breath is coming from.
- Breathe normally. Inhale through your nose and exhale through your mouth for a minute or so to find your natural rhythm.
- Take a deep breath. Inhale slowly through your nose while counting to four. Let your belly expand under your hand. Your chest should move very little.
- Hold briefly. Pause for a second or two at the top of your breath.
- Exhale slowly. Breathe out through your mouth to a count of four, letting your abdomen fall gently.
- Repeat. Continue for a few minutes, keeping your breathing slow and even. If you start to feel lightheaded, shorten the length of each breath.
Practicing belly breathing regularly can make it second nature. Over time, your body learns to stay in a calmer, more balanced state, even during stressful moments. It’s a simple habit that supports your heart, your mind, and your long-term health.