Seated Deep Breath Relax
The seated deep breath relax is a bodyweight rehabilitation exercise targeting the abdominal breathing muscles, performed while seated. It involves slow, deliberate diaphragmatic breathing to reduce stress, lower muscular tension, and promote mental and physical relaxation.
How to do it
- Sit comfortably in your chair with your feet flat on the floor and your hands resting on your thighs.
- Close your eyes and bring your attention to your natural breathing rhythm.
- Inhale slowly through your nose for a count of four, allowing your belly to expand fully outward.
- Hold the breath briefly at the top, then exhale slowly through your mouth for a count of six, releasing all tension from your body.
- Continue this deep breathing pattern for 5-10 repetitions, allowing your body to relax progressively with each exhale.
Form cues
- Sit tall with relaxed shoulders
- Inhale slowly through your nose
- Let your belly expand outwards
- Pause briefly at the top
- Exhale smoothly through your mouth
- Release tension with every breath
Breathing: Focus on a 4-second inhale and a 6-second exhale to signal your nervous system to calm down.
Common mistakes
- Shrugging shoulders, which increases neck tension
- Holding your breath too long, which creates unnecessary strain
- Breathing into the chest instead of the belly, which limits relaxation
- Sitting slumped, which restricts your diaphragm from moving freely
Suggested sets & reps
Get fitter
3 sets x 10 repetitions, focus on consistent breathing patterns
Lose weight
3 sets x 10 repetitions, focus on steady rhythm
Build muscle
3 sets x 10 repetitions, focus on controlled diaphragmatic expansion
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lightheaded, return to your normal breathing rhythm immediately.
- If you have respiratory concerns, check with a professional before starting new breathing exercises.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this at my desk?
Yes, it is designed specifically for office environments and requires no extra space.
Why does my belly need to move?
Belly movement indicates you are using your diaphragm, the primary muscle for deep, calming breaths.
How often should I practice this?
You can perform this whenever you feel stressed or need a mental reset throughout the day.