Breathing exercise

A guided diaphragmatic breathing exercise with a quick check-in before and after, so you can see what changed.

Before you begin, how tense do you feel?

There’s no right answer. This just helps you notice what changes.

And how does your breathing feel right now?

Pick any that fit. Many people don’t notice their breathing change under stress, so “not sure” is a fine answer.

Get comfortable

You’ll breathe in two stages, let the air go, then rest. Your hands will tell you which part of you is doing the work.

  1. Sit upright in a straight chair, or lie on your back. Loosen anything tight at your waist.
  2. Place one hand on your upper chest and the other on your stomach.
  3. Close your eyes if you like. The screen will still cue you with a gentle buzz on phones, or sound if you turn it on.

Length A few minutes is plenty. Longer isn’t harmful, just not needed.

Pace Start gentle. You can slow down any time during the exercise.

Sound cues A soft tone at each stage.

How the four stages work

Imagine you have four lungs instead of two: a lower pair in your stomach, worked by your diaphragm, and an upper pair in your chest. On screen you’ll see the figure’s belly push out first, then the chest and shoulders rise.

  • Belly in. Breathe in as deeply as you can using your diaphragm. Your stomach expands like a balloon; the hand on your chest stays still.
  • Chest in. Keep your stomach full and breathe in further by expanding your chest. The hand on your chest lifts.
  • Let go. Relax and let the air flow out. Don’t blow or push. Both hands fall; it doesn’t matter which first.
  • Rest. Wait until you feel the first wish for more air, usually four to ten seconds, then breathe in again. Don’t hold back once your body asks.
hand on chest hand on stomach

Get ready

Hands in place. Let your shoulders drop.

Breath 0 3:00 left

Feeling dizzy or tingly? You may be breathing too fast.

Nicely done. How tense do you feel now?

Be honest. Feeling the same, or even more aware of tension, is completely normal early on.

Your session

Before

After

Keep going: practise twice a day for a few minutes at a time, when you’re already reasonably calm. It takes a few weeks of regular practice before it starts to help in stressful moments, so don’t judge it by today.

Good moments to practise

In bed before getting up or before sleep, during ad breaks, on a break at work, in the car before you start the engine, at home before heading out, or just before a meal. Keep your hands on your chest and stomach for the first few weeks so you can feel what’s moving.

My stomach barely moves

That’s common, and people who find this hardest often benefit the most once it clicks. Try one of these positions. If you have back trouble, be careful not to strain.

  • Sitting: clasp your hands behind your back and slowly raise them, stopping before it’s uncomfortable. Hold there. Diaphragm breathing usually starts on its own.
  • Sitting or lying on your back: hold your arms straight out to the sides, elbows and shoulders in one line. This limits your chest, so the diaphragm takes over.
  • Lying on your stomach: prop your head on your hands, elbows out. You’ll feel your stomach press into the floor as you inhale, which is useful feedback.
What comes after the basics
  • Practise with your eyes open and hands at your sides, then in public places like a café or a meeting.
  • Try it standing, then walking, then while exercising.
  • Use it before situations you know will be stressful. Most people need a lot of practice before this helps, so give it time.
  • Only once it’s working well, try it when you’re already mildly tense, and work up gradually.
  • Don’t expect it to stop a full panic attack. Over time you may catch the early signs and use it to head one off.

Want support with anxiety or panic?

Breathing exercises work best alongside someone who can tailor them to you. Sills Psychology offers sessions in person in Calgary and online anywhere in Alberta. If anything about this exercise keeps causing problems, it’s worth talking it through.

Book a consultation with Sills Psychology

This tool is for general information and self-reflection. It is not a substitute for professional care.

What diaphragmatic breathing is

Your diaphragm is the dome-shaped muscle under your lungs. When it does most of the work, your stomach moves out as you breathe in, and each breath goes deep without extra effort. Under stress, most people switch to quick, shallow breaths high in the chest. Breathing that way for a while can leave you dizzy, tingly or short of breath, which can feel like more anxiety and keep the cycle going.

This exercise practises the slower, lower way of breathing, in four stages: breathe into your belly, fill your chest, let the air go, then rest until your body asks for the next breath.

How to use it

  • Pick a few minutes when you’re reasonably calm. Sit upright or lie on your back, with one hand on your chest and one on your stomach.
  • Say how tense you feel, choose a length and a pace, then follow the figure on screen. Turn on sound cues if you’d like to close your eyes.
  • If you feel dizzy or tingly, tap “Slow it down”. It usually means you’re breathing a little fast, and a longer rest helps.
  • Check in again at the end to see what changed.

Practise twice a day for a few minutes. It usually takes a few weeks of regular practice before this helps in stressful moments, so don’t judge it by the first try. Once it comes easily, try it with your eyes open, then standing, then somewhere busier. Your answers stay on your screen; nothing is saved or sent anywhere.

When to get more support

Breathing exercises are one tool, not a cure. If they regularly leave you feeling worse, or you have a medical condition that affects your breathing, check with your doctor.

If anxiety or panic keeps you from things you want or need to do, or you’ve started avoiding places in case you panic, therapy can help. I work with anxiety using cognitive behavioural therapy (CBT) and exposure work, where you gradually face what you’ve been avoiding. I offer a free 20-minute consultation by video or phone, to see whether we’re a good fit.

Book a first appointment