Foundation · Deep

Diaphragmatic Breathing
how to do it, step by step

Diaphragmatic breathing, or belly breathing, brings the breath down from the chest into the abdomen: the belly rises on the inhale and softens on the exhale. It is the foundation of almost every other technique in this library.

How to do it

  1. Sit or lie down comfortably and let your shoulders drop.
  2. Belly inhale: 4 s.
  3. Relaxed exhale: 6 s.
  4. Repeat the cycle 15 times (the timer counts for you).
  5. When you finish, return to natural breathing for a few seconds and notice how you feel.

The rhythm

PhaseSeconds
Belly inhale4
Relaxed exhale6
LevelAll levels
Duration2 min 30 s

Ready when you are

Duration 2 min 30 s · 15 × Belly inhale 4 s / Relaxed exhale 6 s

  1. Belly inhale · 4 s
  2. Relaxed exhale · 6 s

When to practise it

As a daily foundation, lying down with one hand on the chest and one on the belly.

Precautions

Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.

Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys

Sources

Other techniques

Cardiac Coherence · Physiological Sigh · Extended Exhale · Box Breathing · 4-7-8 Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Bhastrika, Bellows Breath · Energising Breath 2:1

Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.

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