Diaphragmatic Breathing
The foundation of all breathwork. Only the belly moves — the chest stays completely still.
Common mistake: Many people pull the belly IN on inhale and push it OUT on exhale. It is the opposite — belly goes OUT on inhale, IN on exhale. With a little practice this becomes natural.
How to practise
- Sit comfortably, or lie flat on your back on a firm surface. Knees can be straight or bent.
- Place your LEFT hand on your belly so you can feel whether the belly is moving out or in.
- Inhale through the nose. Only your belly expands outward — the chest stays still.
- Exhale slowly. Feel the belly contract back in. No forcing.
Suitable postures
- Lying flat on the back, legs straight
- Lying on the back, knees bent, soles flat on the floor
- Sitting cross-legged in Sukhasana or Vajrasana
- Sitting on a chair with the back straight
Progression — levels
- Level 1 · Inhale 5 · Exhale 5
- Level 2 · Inhale 5 · Exhale 8
- Level 3 · Inhale 5 · Hold 5 · Exhale 8
- Level 4 · Inhale 5 · Hold 5 · Exhale 8 · Hold 5
When to practise: Best done on an empty stomach — at least 2 hours after a meal. Early morning is ideal.
Get guidance from a practitioner
Breathwork is most powerful when it fits your body, your state, and your goals. For a personalised programme, book a session with Dev Bastola, Counselling Psychologist at Anandoham Health.