Diaphragmatic Breathing

What it does

Shallow upper-chest breathing wastes effort and increases tension. Using the diaphragm improves efficiency and calms the nervous system.

You will often see it in our programmes for asthma, urinary incontinence and pelvic organ prolapse, and it features in our pregnancy and postnatal physiotherapy programmes.

How to do it

1. Lie on your back with knees bent, or sit supported.
2. Place one hand on your chest and one on your belly.
3. Breathe in gently through your nose, letting the belly rise while the chest stays still.
4. Breathe out slowly through the mouth, letting the belly fall.
5. Keep it relaxed; don't force big breaths.

How much

5 to 10 minutes, 2 to 3 times a day, and whenever you feel breathless.

Stop and check with us if

• You feel dizzy or tingly. Slow down and breathe less deeply.

Frequently asked questions