Smart Workout Diary

Diaphragmatic Breathing

Diaphragmatic breathing is a controlled breathing practice that emphasizes using the diaphragm so the abdomen expands during inhalation. It develops breathing awareness, rib-cage mobility, and relaxation control, and can support recovery, stress management, and gentle respiratory conditioning.

Demonstration

Diaphragmatic Breathing — demonstration 1
Diaphragmatic Breathing — demonstration 2

Instructions

  1. Choose a comfortable position: lie on your back with knees bent or sit upright with your spine relaxed and supported.
  2. Place your hands: rest one hand on your chest and the other on your abdomen, just below the ribs.
  3. Inhale gently through your nose: allow the abdomen and lower ribs to expand while keeping the upper chest as quiet as comfortably possible.
  4. Exhale slowly: breathe out gently through your nose or softly pursed lips, letting the abdomen return without forcefully pulling it inward.
  5. Repeat at an easy pace: keep the breath smooth and quiet for several minutes; stop if you feel dizzy, uncomfortable, or short of breath.
Muscle Group
Cardio
Type
Other
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep it easy: do not force a deep breath or hold your breath; comfortable, controlled breathing is the goal.
  2. Use the hands as feedback: the lower hand should move more than the hand on the chest.
  3. Relax the shoulders and jaw: avoid lifting the shoulders or tensing the neck as you inhale.
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