Diaphragmatic breathing
Slow belly breathing to engage the parasympathetic nervous system.
Inhale slowly through the nose, letting the belly expand, hold briefly, then exhale more slowly. Follow the circle: it expands on inhale, holds during the pause, retracts on exhale.
Diaphragmatic breathing
It means engaging the diaphragm rather than the chest and shoulders, producing a visible belly expansion on inhale. Rapid chest breathing is linked to stress; slow breathing promotes relaxation and resilience, with documented benefits and minimal side effects.
A 2024 randomised controlled trial showed, after diaphragmatic breathing under standardised stress, higher heart-rate variability (RMSSD), lower salivary cortisol and reduced IL-6 / TNF-α. A 2023 meta-analysis (Scientific Reports, 785 adults) confirms lower perceived stress and cortisol. Structured 8-week training also improves sustained attention and lowers post-stress cortisol.
Sources: PubMed Central · Wiley Online Library · Nature (Scientific Reports)
Choose the rhythm
The 4 · 2 · 6 default suits most situations. A longer exhale deepens the parasympathetic effect.
Session length
Wellness practice. Does not replace medical advice, especially in cardiac or respiratory conditions. Stop and breathe normally if you feel dizzy.