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Diaphragmatic Breathing: Adham Pranayama | Breathwork

Diaphragmatic Breathing placeholder graphic

Benefits

Supports breath awareness, nervous system balance, and steady mental focus. Particularly helpful for deep calm.

Props

Cushion, blanket, or chair optional.

Hold Time

2 to 5 minutes

Cautions

Stop if you feel dizzy, strained, or short of breath. Practice gently and return to natural breathing if discomfort arises.

Entering Diaphragmatic Breathing

Lie on your back or sit in a supported seat. Rest one or both hands on the belly. Inhale slowly so the belly and lower ribs expand, then exhale without lifting the shoulders. Stay with an easy rhythm and stop before the breath feels forced.

Exiting Diaphragmatic Breathing

Let the breath become natural again. Release the hands and rest quietly for a few moments. Pause for a moment and notice how the breath feels before moving on.