Diaphragmatic breathing: the foundation of calm breathwork

The two-hand check

Place one hand on the upper chest and one hand below the ribs. Breathe gently through the nose and notice which hand moves.

Aim for quiet movement in the lower hand while the upper chest stays relaxed. Do not push the belly out; allow it to move.

• Start lying down: It is easier to feel the diaphragm when the back is supported.
• Use small breaths: Huge breaths can create tension and lightheadedness.
• Practice daily: Two minutes after waking is enough to build awareness.

Why beginners should start here

Many advanced breathing techniques assume that you can breathe slowly without shoulder tension. Belly breathing makes later patterns easier.

It is also a useful reset before the breath hold test because it reduces the urge to over-breathe before timing.

Progression

Once the lower ribs move easily, try coherent breathing at a 5-second inhale and 5-second exhale. Keep the same relaxed mechanics.

In the app, use a beginner session first, then move to sleep or focus sessions.