belly breathing
A foundational practice for breathing low and steadily.
traditional name: diaphragmatic breathing
A foundational breath that encourages the belly to move before the chest.
It helps beginners feel where the breath is moving and build a slower, steadier rhythm.
Diaphragmatic breathing is used in many traditions and in modern breathing education because it teaches awareness of the main breathing muscle.
Keep the belly soft. Do not force deep breaths if they make you lightheaded.
these notes summarize research related to controlled breathing. individual results vary, so keep the practice comfortable and stop if you feel unwell.
Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and meta-analysis
Slow breathing may support respiratory efficiency and core strength
Consistent reduction in heart rate across studies
Enhanced heart rate variability and autonomic balance
Effective for stress management and emotional regulation