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.