Diaphragmatic Breathing

Diaphragmatic Breathing is a simple breathing drill that teaches you to fill your belly with air using your diaphragm rather than lifting your chest. It trains your diaphragm and deep core, including the transverse abdominis, with support from your intercostals and pelvic floor.

Set up in a comfortable position: lie on your back with knees bent and feet flat, or sit tall in a chair. Place one hand on your chest and the other on your belly. Keep your shoulders relaxed and your jaw soft. If you are past the first trimester of pregnancy, sit or lie on your side instead of lying flat on your back.

Inhale quietly through your nose and let your belly hand rise while your chest hand stays still. Exhale slowly through pursed lips, feeling your belly sink back down. Make your exhale longer than your inhale, and repeat for several smooth breaths.

Breathe low into the belly, not the chest, and keep each exhale longer than each inhale. To make it easier, start seated with back support or on your side. To make it harder, add a soft pause at the end of your exhale or place a light object on your belly and keep it steady. You can use this between matches or after tough sets to down-regulate stress.

Fault: Your chest and shoulders lift on the inhale. Fix: Focus on moving only the hand on your belly; keep the hand on your chest still and your shoulders down.

Fault: You rush the exhale or breathe out faster than you inhale. Fix: Count lightly in your head and make your exhale clearly longer than your inhale.

Fault: You grip your neck or jaw and take big, forced breaths. Fix: Keep the breath quiet and gentle, relax your neck and face, and let your belly do the work.