Diaphragmatic (Belly) Breathing for Belching

Diaphragmatic (Belly) Breathing for Belching

Diaphragmatic breathing, also called belly (abdominal) breathing, is one of the therapies that can help lessen belching or burping, the gas that comes out of the mouth from an accumulation of swallowed air in the stomach. 

Research supports diaphragmatic breathing for belching. The technique has the added benefit of helping to improve mood.

What Is Diaphragmatic Breathing?

Diaphragmatic breathing is one of the most basic relaxation skills. It involves slow, deep breathing; in through the nose, and out through the mouth. 

It’s called diaphragmatic breathing because you use your diaphragm - the muscle between your chest and belly - to breathe. The idea is to use your diaphragm, feeling your abdomen move in and out with each breath.

What Are The Steps Of Diaphragmatic Breathing?

The  steps of the diaphragmatic breathing technique are:

  1. Get comfortable - either sit up with a straight back or lie down on your back. If you sit, your feet should be slightly apart. If you lie down, bend your knees with your feet flat on the bed or floor. If you’d like, use a pillow to support your head, neck, and upper back. You can also place a pillow under your bent knees. Close your eyes, if it helps you to relax.

  2. Place one hand lightly on your chest and the other one lightly on your belly. Relax both hands.

  3. Take a breath in through your nose. Feel your belly rise under your hand. 

  4. Exhale through your mouth and feel your belly fall as the air leaves your lungs. 

  5. Continue breathing in and out using your belly. Try not to move your chest. 

  6. Your breaths should be slow, deep, and even. Your exhale should be a little longer. Try breathing in for a count of 3 and out for a count of 4. 

  7. Continue for at least 5 minutes. 

Practice the technique three times a day. It may take some practice before you feel fully comfortable with the technique. Talk with your coach if you have questions about it.