Diaphragmatic Breathing to Engage Your Diaphragm and Core
Movement card
| Body area | Whole body and breathing |
|---|---|
| Also called | Belly Breathing |
| Works | Diaphragm, Core |
| Type | Breathing |
| Position | Floor |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Not applicable |
| How often | A few times a day, especially during stressful moments. |
| Equipment | None, floor mat |
| Office visibility | Low |
Diaphragmatic breathing, also called belly breathing, is a breathing technique that helps you use your diaphragm correctly. It involves taking slow, deep breaths that cause your belly to rise and fall, rather than your chest.
People with desk jobs might use this exercise to find a moment of calm during a busy day. It can be a useful tool to reset your focus between tasks or in stressful moments.
What the diaphragmatic breathing works
This exercise primarily targets your diaphragm, the main muscle used for breathing. It also helps engage your core muscles as you control your breath.
How to do it
Starting position: Lie on your back with your knees bent and feet flat on the floor. Place one hand on your upper chest and the other on your belly, just below your rib cage.
- Breathe in slowly through your nose for a count of four.
- As you inhale, feel your belly rise and push your hand up.
- Try to keep the hand on your chest as still as possible.
- Breathe out slowly through pursed lips for a count of six, allowing your belly to gently fall.
- Repeat this pattern for several breaths.
What you should feel
You should feel your belly gently expand as you breathe in and lower as you breathe out. The movement should feel calm and relaxing. It should not feel forced, and you should not feel any pain, dizziness, or shortness of breath.
Common mistakes
- Breathing with your chest and shoulders instead of your belly.
- Breathing too quickly or forcefully.
- Holding your breath at the top or bottom of the breath.
Make it easier or harder
- Easier: Perform this exercise while sitting upright in a chair with your feet flat on the floor and your back supported.
- Easier: Start with shorter inhales and exhales, like a count of two in and three out.
- Harder: Place a light book on your belly to provide gentle resistance as you breathe in.
- Harder: Gradually increase the duration of your inhales and exhales, maintaining a longer exhale.
Fitting it into a desk day
Belly breathing is a low visibility exercise that can be done discreetly right at your desk. Because it’s quiet and requires no movement other than breathing, you can practice it during calls, while reading, or between tasks to help reset your focus.
Quick questions
Can I do diaphragmatic breathing while sitting in my office chair?
Yes, you can perform this exercise while sitting upright in a chair. Keep your feet flat on the floor and your back supported.
What is a common mistake when doing belly breathing?
A common mistake is breathing with your chest and shoulders instead of your belly. Try to keep your chest and shoulders as still as possible, letting your belly do the moving.
When to see a doctor or physio
Stop the exercise if you feel dizzy, lightheaded, short of breath, or have pain in your chest or abdomen. If these symptoms continue, it is best to get checked by a doctor or physical therapist.
- Feeling dizzy or lightheaded.
- Experiencing shortness of breath.
- Pain in your chest or abdomen.
Skip it or ask first if:
- You have a recent abdominal or chest injury or surgery.
- You have a serious respiratory condition; consult your doctor first.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.