Have you ever heard of abdominal breathing but it seemed like a practice “for yoga experts” that’s hard to understand? Actually, it’s a very natural gesture that, paradoxically, we forget as we grow up. Babies breathe this way spontaneously: their little tummy rises and falls, without the chest moving too much. Then, with stress and a hectic life, we start breathing higher and higher, using only the chest area. The result is a constant feeling of tension, shortness of breath, and often anxiety. Regaining abdominal breathing means bringing balance back to body and mind, with benefits that can be felt right away.
Learning this technique doesn’t require special tools or knowledge. You only need a little attention and the willingness to slow down for a few minutes. In this guide I’ll explain in a simple way how to do it, so you can try it whenever you feel the need.
What Abdominal Breathing Really Is
When you breathe abdominally, the diaphragm — the muscle that separates chest and abdomen — moves freely. When you inhale, the diaphragm goes down and makes space for the lungs, pushing the belly outward. When you exhale, it returns to position and the abdomen deflates. It’s a fluid and natural movement, that involves less the chest and much more the belly area.
Compared to “high” breathing, abdominal breathing brings more oxygen to the lungs, slows the heartbeat and sends a clear message to the nervous system: you can relax. It’s no coincidence that it is used in disciplines like meditation, yoga or anti-stress techniques, but the truth is that we should all practice it in daily life, at least for a few minutes a day. Read also my blogpost regarding the diaphragmatic breathing to know differences.
How to Learn to Breathe with the Belly
A good starting point is lying down on the ground, better if in a quiet environment. Place one hand on the chest and one on the belly, so you can feel which of the two areas moves more. Try to inhale slowly through the nose and focus on the idea of “filling” the belly with air, as if it were a balloon. Don’t force it: the movement must be gentle. If the hand on the abdomen rises more than the one on the chest, you’re on the right track.
When you exhale, let the air out calmly, always through the nose or, if you prefer, through the slightly open mouth. Think of emptying that balloon slowly and in a controlled way. After a few cycles of breath, you’ll notice a greater feeling of calm. At the beginning you might feel a little stiffness, but with practice it will become more natural.
You can also try while sitting or standing, once you’re more confident. Imagine breathing “down to the lower belly”, letting the diaphragm do the work. The important thing is not to force the abdominal muscles, but let them move freely.
Why It’s Worth Practicing Every Day
Abdominal breathing is not a “secret technique” reserved for those who have been doing yoga for twenty years. It’s a resource you always have available and that can help you reduce stress, improve concentration, regulate sleep and even make digestion more efficient. You don’t need to dedicate entire hours: five minutes are enough, maybe in the morning when you wake up or in the evening before going to sleep.
The more you practice it, the more spontaneous it becomes. You’ll notice that, in tense situations, you’ll be able to calm down more quickly. And it’s not a placebo effect: when the diaphragm works correctly, the parasympathetic system — the one that regulates relaxation — takes over.
A final tip
Don’t expect perfection right away. It’s normal, especially at the beginning, to feel a bit clumsy. The important thing is not to judge yourself and to keep trying. Abdominal breathing is like a small habit that, day after day, helps you build more balance. A simple gesture you can do anywhere: in the office, on the couch, in the subway. Every breath is a way to come back to yourself.
