Learn how to belly breath correctly (beginner tutorial)

Written by Steve Collins on November 21, 2022

Breathing for gut health?

Yes. The diaphragm muscle literally wraps around the top of your stomach to form the first major roadblock into your stomach.

You're also almost certainly not using your diaphragm muscle properly.

Let's check, shall we?

Place one hand on your chest, and one hand on your belly - take a big breath in. 

Which hand moved?

It should have been your belly hand. Most people overuse their neck muscles and underuse their diaphragm when breathing. This can create tension in the gut that often translates into worse gut function, and a higher feeling of stress.

Practice breathing with your belly and your gut health will improve.

Here's how to practice diaphragm breathing

  • Step 1: Lie on your back on a flat surface or in bed, with your knees bent. 
  • Step 2: Place one hand on your upper chest and the other just below the rib cage. This will allow you to feel your diaphragm move as you breathe.
  • Step 3: Breathe in slowly through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest should remain as still as possible. 
  • Step 4: Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through your mouth. The hand on your upper chest should remain as still as possible. 

As you gain more practice, you can try the belly breathing technique while sitting in a chair.