Diaphragmatic breathing, also known as belly breathing, is a powerful way to activate your body’s relaxation response and improve your breathing efficiency. Practicing this technique in a supine (lying down) position makes it easier to feel and control your breath. Here’s a simple step-by-step guide you can follow:
Steps for Supine Diaphragmatic Breathing
- Lie Down Comfortably
Lie on your back with your knees bent and your feet flat on the floor. This position supports your lower back and helps you focus on your breath. - Position Your Hands
Place one hand on your chest and the other on your belly. This helps you monitor your breath and ensure you’re using your diaphragm correctly. - Inhale Through Your Nose
Breathe in deeply through your nose. Focus on expanding your belly as you inhale—this is your diaphragm at work. The hand on your belly should rise while the hand on your chest stays relatively still. - Exhale Through Your Mouth
Slowly breathe out through your mouth. Let your belly fall as the air is released. Try to keep your chest from moving. - Repeat and Relax
Continue taking deep, slow breaths, maintaining a steady rhythm. With practice, this type of breathing can reduce stress, improve focus, and support overall well-being.
Practicing just a few minutes of supine diaphragmatic breathing each day can have a big impact on your mind and body. Give it a try, and feel the difference!