Belly breathing: how to do it
A slow breath that fills your belly first, then your chest. Works: breathing and relaxing.
How to do it
- Sit tall on a sturdy chair with your feet flat. Or stand with a chair beside you.
- Rest one hand on your belly and one on your chest.
- Breathe in through your nose for about 4 counts. Let your belly rise under your hand.
- Breathe out gently through your lips for about 6 counts. Let your belly soften back.
- Repeat for the time on your page. Let your shoulders stay loose.
As you go
- Breathe out on the effort, and keep the breath smooth and unforced.
- Never hold your breath between the in and the out.
- If your thoughts wander, come back to the feeling of your hands moving.
What it works
- Works
- breathing and relaxing
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Skip the counting. Just breathe in and out at a pace that feels natural, with one hand on your belly.
Make the out breath a little longer than the in breath, or add 1 more minute.
This is the standard version for the chair track. Sit with your back a little away from the chair back, feet flat, and breathe as above.
Take care
- Feeling light-headed: breathe normally for a few breaths, then sit down if you are standing. Keep the breath gentle, never forced.
Where it is in the plans
In our chair plan: 28 of 28 days, first on day 1, Sit tall.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | every day of the 28 | Day 1, week 1: Find your feet | 2 min 10 s |
| Walking plan, round 2 | 3 of 28 days: 7, 14 and 21 | Day 7, week 1: Rest and stretch | 2 min |
| Chair plan | every day of the 28 | Day 1, week 1: Sit tall | 1 min |
| Chair plan, round 2 | every day of the 28 | Day 1, week 1: Round 2 begins | 1 min |
| Calisthenics plan | 7 of 28 days: 4, 7, 11, 14, 18, 21 and 25 | Day 4, week 1: Floor mobility | 1 min 40 s |
| Calisthenics plan, round 2 | 6 of 28 days: 4, 7, 11, 14, 21 and 25 | Day 4, week 1: Stand, then floor | 1 min 40 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min | Hands on belly and chest. Easy and slow. |
| 2 | 8 | 2 min | Slow and easy to start. |
| 3 | 15 | 1 min | Breathe out a little longer than you breathe in. |
| 4 | 22 | 1 min | Slow, even breaths. |
In the plan, this move plays as a looping video with a spoken cue.
Belly breathing: day 1 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
More moves like it
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.