Clinical & TherapeuticMedically Reviewed by Dr. Jane Doe, Pulmonologist
Belly Breathing (Diaphragmatic Breathing)
A foundational breathing technique that engages the diaphragm to maximize lung efficiency, lower heart rate, and stimulate the parasympathetic nervous system.
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Step-by-Step Guide
- 1Lie on your back or sit comfortably with one hand on your chest and the other on your belly.
- 2Inhale slowly through your nose for 4 seconds, ensuring your belly rises while your chest remains relatively still.
- 3Exhale slowly through pursed lips for 6 seconds, feeling your belly fall gently.
- 4Repeat for the recommended duration.
Physiological Mechanisms
Engaging the diaphragm pulls the pleural cavity downward, creating negative pressure that draws air into the lower lung lobes. This stimulates the vagus nerve, reducing sympathetic nervous system activity. Clinically, this improves overall minute ventilation ($V_E = V_T \times f$).
Contraindications & Safety
Generally safe for everyone. Individuals with severe hiatal hernias or recent abdominal surgery should consult a physician before practicing deep diaphragmatic engagement.
Historical Era
Explore other techniques developed during the Modern Clinical / Traditional Pranayama Roots period.
View all techniques from this era