Belly Breathing (Diaphragmatic Breathing) is breathing so the belly rises on the in-breath and the chest stays mostly still. A foundation skill taught in many breathing programs. A good place to start.
How do you do Belly Breathing?
- One hand on your chest, one on your belly.
- Breathe in through your nose. Let your belly rise; your chest stays mostly still.
- Breathe out slowly and feel your belly fall.
The rhythm
In 4sOut 6s
The default rhythm is the gentlest standard one; the app also offers 4 · 8.
What does the research say?
A foundation skill taught in many breathing programs. A good place to start.
Evidence grade B · Studied: At least one randomized trial of this technique with mostly positive results, or a close member of a well-studied family. Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition.
Sources
- Ma et al. 2017, Frontiers in Psychology 8:874
- Holland et al. 2012, Cochrane Database of Systematic Reviews CD008250
Who should take care with Belly Breathing?
Before a session the app shows a short caution when it applies:
- With recent surgery, a hernia or an eye condition such as glaucoma: Keep it gentle; don't push the belly.
Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.
How Oxigen guides Belly Breathing
- Rhythms: 4 · 6 or 4 · 8 seconds.
- Session length: 3, 5 or 10 minutes.
- Free, with no subscription.
- An orb, a rhythm ring, haptics and optional sound guide each breath, with “I feel unwell” always on screen.
Similar calming techniques
Updated November 8, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.