Diaphragmatic Breathing

Slow belly breaths — in for four, out for six.

Inhale4 Exhale6

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The technique

How to do diaphragmatic breathing

1

Put one hand on your chest and one on your belly.

2

Breathe in slowly through your nose for a count of 4, letting your belly (not your chest) rise.

3

Breathe out slowly for a count of 6, feeling your belly fall.

4

Keep the chest hand as still as you can throughout.

Why it helps

Anxiety makes breathing shallow and chest-based; belly breathing uses the diaphragm for fuller, deeper breaths.

The slightly longer exhale gently nudges the body into its calming response.

It's the foundation most other breathing techniques build on.

When to reach for it: A good one to master first — use it any time your breathing feels tight or shallow.

Calmer brings guided breathing, a panic-attack SOS and science-based tools for anxiety to the moments a web page can't reach.

Keep going

Breathe in, hold, out, hold — each for a count of four.

Inhale for 4, hold for 7, exhale slowly for 8.

Slow, even breaths — in for five, out for five.