What's the simplest technique for beginners?
Written by
Thomas Wilson
Reviewed by
Prof. Graham Pierce, Ph.D.Diaphragm breathing is the easiest entry into breath practice for beginning practitioners. No special equipment is required for this technique, and the instructions are straightforward and concise. It can be practiced while comfortably seated, standing, or lying down. The effect of concentrating on the expansion of the belly during nasal inhalations and the controlled exhalation through the mouth is immediately relaxing.
Minimal Steps
- Only two-phase rhythm: inhale through nose, exhale through mouth
- Focus solely on abdominal movement not complex counting
- Easier to master than multi-count techniques
Universal Accessibility
- Requires zero props or special environments
- Practicable during daily activities like commuting or working
- Adaptable to all fitness levels and physical abilities
Immediate Feedback
- Hand placement provides instant technique verification
- Noticeable calm within first 60 seconds of practice
- Physical sensations guide proper form naturally
The straightforwardness of this technique is derived from its instinctive adaptation to the way babies breathe. Place one hand on the belly underneath the ribs, and one hand on the chest. Breathe in through the nose, feeling the lower hand rise alone. Breathe out through pursed lips, feeling the belly gently drop.
New students achieve immediate progress in the efficiency of oxygen exchange. The movements of the abdomen engage the diaphragm, increasing lung capacity. Most students notice that their respirations become calmer and deeper after working three times daily. This fundamental exercise is also beneficial as a preparation for more advanced techniques later on.
Practice at natural transitional moments to build consistency of practice. Try using the first three cycles upon waking, before checking your phone. Repeat this at lunchtime or before dinner. Short, frequent practices develop skills more rapidly than occasional, long ones. Observe progress through reduced tendencies to breathe with the chest.
Beginner challenges resolved with simple adaptations. If belly movement feels difficult, try lying on your back first. Put a light book on your belly to visualize the rise and fall of the book. After you're comfortable with the mechanics, move to a sitting position.
Read the full article: 10 Breathing Exercises for Daily Wellness
