Diaphragmatic Breath Work

Think about how often you take a deep breath. If you?re honest with yourself it doesn?t happen as habitually as it should. Diaphragmatic breathing, or deep breathing from the diaphragm rather than the chest, is a way to relax & let go of stress and anxiety.

So to start this exercise find a comfortable place to rest. Sit on a yoga mat, on your bed, or in a chair. 

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Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe. Breath in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible. 

Close your eyes.

Now let your shoulders loosen, and roll them back so that your chest is open. 

Breath in slowly and exhale through your nose.

Take another deep breath and hold for 5 seconds.


Breath in again from your nose and pull your abdominals to your spine.

Hold for 4 seconds.


Open your eyes.

Notice how you feel.

Diaphragmatic breathing is a way to relax & let go of stress and anxiety. Practice before meetings and anytime you feel the need to take a minute for your well-being. 

Kate LoPiccolo

ACE certified