The diaphragm contracts downward on inhale — this creates negative pressure in the lungs, pulling air in. Your belly pushes out because the flattening diaphragm displaces your abdominal organs. On exhale, the diaphragm relaxes upward, gently pushing air out.
What you should feel
🫁Belly rises on inhale, falls on exhale
🤚Chest hand stays mostly still
😌Slow, deep, comfortable — no gasping
⏱️Inhale 3–4 counts, exhale 4–6 counts
Tap to explore
Sit or lie down comfortably. Lying down can make this easier to learn initially.
Audio Guide
Listen to the guided walkthrough before you begin.