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Diaphragmatic Breathing: A Step-by-Step Guide
Diaphragmatic breathing uses the dome-shaped muscle under the lungs. Place a hand on your belly, breathe in through the nose so the belly rises, and breathe out slowly. Practise five minutes a few times a day. It can aid relaxation and is taught in lung rehab. It is not a treatment for any lung disease.
Written by the PureLung label deskUpdated · 5 min read
What is the diaphragm?
The diaphragm is a large muscle under the lungs. When it contracts, it flattens and pulls air into the lungs, and the belly moves out. In shallow chest breathing, the upper chest and shoulders do more of the work. Belly breathing shifts effort to the diaphragm, which is more efficient for most people at rest (MedlinePlus, Breathing Difficulty).
Lying down
Start lying on your back with knees bent and a pillow under your head. Rest one hand on your upper chest and one on your belly. Breathe in slowly through your nose for about four counts, letting the belly hand rise while the chest hand stays quiet. Breathe out through your mouth or nose for six counts, feeling the belly fall. Repeat for five minutes.
Seated
Once it feels natural, practise sitting upright in a chair, feet flat, shoulders loose. Keep a hand on your belly to feel the movement. Seated practice makes it easier to use during the day, at a desk or in a car.
Add a pause
After you master the basics, add a gentle pause at the end of the out-breath, then continue. Do not strain or hold for long. If you feel dizzy, return to normal breathing.
A breath should feel easy. Forcing a deep breath can make you light-headed and tense.
Common mistakes
Raising the shoulders on each breath, pushing the belly out too much, breathing too fast and expecting results in a day. Progress is gradual.
PureLung: 60 capsules a bottlePacks of 1, 3 or 6 bottles · live price shown at checkout · guarantee as printed on the live listing
See packsWho may benefit
Many people use the technique for relaxation, sleep and stress. People with lung disease sometimes learn it in pulmonary rehab, together with pursed lip breathing (ALA, COPD). A respiratory therapist can check your technique and tailor it.
When to be careful
If you have a lung condition, a heart condition or a recent surgery, ask your clinician before starting a new routine. If breathing exercises make you more breathless, stop and ask for advice. Do not use a technique in place of emergency care.
What does the PureLung label say?
The label shows 60 capsules, a serving of 2 and a 600 mg Proprietary Blend of eleven names with no single amount; it names no disease.
| Item | As printed |
|---|---|
| Form and count | Capsules, 60 per bottle; serving size 2 capsules; 30 servings |
| Blend per serving | Proprietary Blend, 600 mg: eleven names, no single amount printed |
| Inactive | Rice Flour, Magnesium Stearate, Silica Dioxide |
| Distributor | MJO, Sheridan, WY 82801 |
A daily routine
Pick a set time, such as after waking and before bed. Use a timer for five minutes. Track how you feel on a scale from one to ten. Combine with a short walk. For other methods see the breathing exercises page and the box breathing post.
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FAQ01
PureLung questions people ask
Does belly breathing strengthen lungs?
It trains the diaphragm and may ease breathing effort. It does not cure disease.
How long until it feels natural?
Often a couple of weeks of daily practice.
Is it good for sleep?
Many people find it calming.
Can I do it standing?
Yes, after practice.
Is any supplement needed?
No.
Who wrote this02
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Pages built from the label images, seller information and linked NIH, FDA, CDC, FTC and peer-reviewed sources.
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