Belly (Diaphragmatic) Breathing Guide
A foundational breathwork guide comparing chest and belly breathing, with step-by-step diaphragmatic breathing instructions and a 7-day practice log.
1-page fillable PDF · US Letter (prints on A4) · Breathwork · Foundations
- Approach / concern
- Somatic
- Technique
- Breathwork · Foundations
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Belly (Diaphragmatic) Breathing Guide?
Diaphragmatic breathing involves breathing primarily with the diaphragm, so the abdomen rises on inhalation and falls on exhalation. It is a foundational skill taught in breathing retraining for anxiety, stress and many health conditions.
Why it works
Diaphragmatic breathing training reduced negative affect and cortisol in healthy adults (Ma et al., 2017), and a systematic review found it can reduce physiological and psychological stress (Hopper et al., 2019).
When to use it
- Anxiety and panic
- Stress and tension
- Before learning other breathwork techniques
- Clients with habitual chest breathing
How to use it in session
- Demonstrate the hand placement.
- Practise lying down first.
- Encourage a gentle, unforced rhythm.
- Build to sitting and standing practice.
- Track calm before and after.
Clinician tips
- Avoid big, forceful breaths; gentle is best.
- Some clients feel anxious focusing on breath at first; keep it brief.
- Clients with respiratory conditions should check with their doctor.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
How do I know I’m doing it right?
The hand on your belly should move more than the hand on your chest.
Is belly breathing better than other techniques?
It’s a foundation. Many other practices, like box or coherent breathing, build on it.
References
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, 874.
Hopper, S. I., Murray, S. L., Ferrara, L. R., & Singleton, J. K. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: A quantitative systematic review. JBI Database of Systematic Reviews and Implementation Reports, 17(9), 1855-1876.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
