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Diaphragmatic Breathing: A Visual Guide

Simple steps for calming your body and mind through deep breathing

GeneralInfographicFree ResourceLast reviewed April 2026

Diaphragmatic Breathing: A Visual Guide

Simple steps for calming your body and mind through deep breathing

Diaphragmatic Breathing: A Visual Guide

Simple steps for calming your body and mind through deep breathing

Diaphragmatic breathing, commonly called belly breathing, activates the parasympathetic nervous system and reduces the body's stress response. Heart rate variability biofeedback, which trains slow breathing at about six breaths per minute, has small to moderate benefits that are largest for anxiety, depression, and anger (Lehrer et al., 2020), and in one trial eight weeks of slow diaphragmatic breathing practice lowered cortisol (Ma et al., 2017). This simple technique can be practiced anywhere and is effective for children and adults alike.

1
1. Find Your Position
Get comfy, sitting or lying down. Put one hand on your chest and the other on your tummy, just under your ribs.
2
2. Breathe In Slowly
Inhale gently through your nose for 4 counts. Feel your belly rise and expand like a balloon while your chest stays relatively still.
3
3. Pause Briefly
Hold your breath for 1-2 counts at the top of the inhale. This brief pause allows full oxygen exchange in the lungs.
4
4. Breathe Out Slowly
Exhale through your mouth for 6 counts, letting your belly gently fall. Making the exhale longer than the inhale maximizes the calming response.
5
5. Repeat the Cycle
Continue for 5-10 rounds or until you feel noticeably calmer. With regular practice, your body learns to shift into a relaxed state more quickly.
Tip: If your mind wanders, gently bring your attention back to the sensation of your belly rising and falling.
Practice daily for best results. Even 2-3 minutes of diaphragmatic breathing can measurably reduce stress.

References

  • Lehrer, P., Kaur, K., Sharma, A., Shah, K., Huseby, R., Bhavsar, J., Sgobba, P., & Zhang, Y. (2020). Heart rate variability biofeedback improves emotional and physical health and performance: A systematic review and meta analysis. Applied Psychophysiology and Biofeedback, 45(3), 109-129. https://doi.org/10.1007/s10484-020-09466-z
  • Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, Article 874. https://doi.org/10.3389/fpsyg.2017.00874

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Common Questions

What is the Diaphragmatic Breathing: A Visual Guide worksheet?

Diaphragmatic breathing, commonly called belly breathing, activates the parasympathetic nervous system and reduces the body's stress response.

How do I use the Diaphragmatic Breathing: A Visual Guide worksheet?

Review this visual guide to understand the concept. Use it as a quick reference during sessions. Consider printing this and keeping it somewhere visible as a daily reminder.

Is the Diaphragmatic Breathing: A Visual Guide worksheet free?

Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.

Who is the Diaphragmatic Breathing: A Visual Guide worksheet for?

It is designed for therapists and counselors doing general work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.

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