Diaphragmatic Breathing
4-0-6-0
How to Practice
Breathe in slowly through your nose for 4 seconds — your belly should rise while your chest stays still. Exhale through your mouth for 6 seconds — your belly falls. The belly is the bellows. Repeat.
Tips
Your belly should rise on inhale, not your chest.
Start lying down — it is easiest to feel the movement.
Practice in different positions: lying, seated, standing.
This is the foundation technique — master it before progressing.
Safety Notes
- • Stop if you feel dizzy.
- • Do not force the breath — let it be natural.
About This Practice
The foundation of all breathwork. Belly breathing activates the parasympathetic nervous system, improves oxygen exchange, and calms the mind.
How to Practice
Breathe in slowly through your nose for 4 seconds — your belly should rise while your chest stays still. Exhale through your mouth for 6 seconds — your belly falls. The belly is the bellows. Repeat.
Tips
Your belly should rise on inhale, not your chest.
Start lying down — it is easiest to feel the movement.
Practice in different positions: lying, seated, standing.
This is the foundation technique — master it before progressing.
Precautions
Stop if you feel dizzy.
Do not force the breath — let it be natural.