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All yoga

Breathing (Pranayama)

Belly breathing

A simple, slow breath into the belly, ribs, and chest that anyone can learn in a minute and use anywhere.

Sanskrit name
Dirgha Pranayama (three-part breath)
Level
Beginner
Hold / duration
2-5 minutes
Best for
Stress relief and starting any yoga practice

How to do it - step by step

  1. 1

    Sit or lie down comfortably. Place one hand on your belly and one on your chest.

  2. 2

    Inhale slowly through the nose and let the belly rise under your lower hand.

  3. 3

    Continue to fill the ribs, then the upper chest.

  4. 4

    Exhale slowly through the nose or mouth, emptying the chest, ribs, then belly.

  5. 5

    Repeat for 10 slow breaths, keeping the shoulders relaxed.

Benefits

  • Lowers stress and slows a racing heart.
  • Improves oxygen intake and lung capacity.
  • Releases tension in the neck and shoulders.
  • Prepares the mind for meditation or sleep.

Precautions - who should be careful

  • Breathe gently, never strain.
  • If you feel light-headed, pause and breathe normally.

Easier and deeper versions

  • Easier: lie on your back with knees bent.
  • Deeper: slightly lengthen the exhale to be twice as long as the inhale.

Do it at your desk

  • Place a hand on your belly and take five slow breaths before replying to a difficult email.

This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.

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