Seated Eyes Close Deep Breath
The seated eyes close deep breath is a bodyweight rehabilitation exercise targeting the diaphragm and abdominal muscles, performed with eyes closed while seated. It involves deliberate nasal breathing with focused attention on the belly to encourage relaxation, improve breath awareness, and reduce stress.
How to do it
- Sit comfortably in your chair with your back supported and your feet flat on the floor.
- Gently close your eyes and place your hands on your abdomen to feel the movement of your breath.
- Inhale slowly through your nose, expanding your belly outward against your hands for a count of four.
- Exhale gently through your nose or mouth for a count of six, allowing your abdomen to fall inward and release all tension.
- Continue breathing in this manner for 5-10 cycles, focusing your attention fully on the sensation of each breath.
Form cues
- sit tall with relaxed shoulders
- place hands gently on your belly
- inhale slowly, expand your belly
- exhale fully, let your belly fall
- keep your face and jaw relaxed
Breathing: Inhale through the nose for a count of four, exhale gently through the nose or mouth for a count of six.
Common mistakes
- holding your breath, which prevents full lung capacity
- tensing your shoulders, which increases physical stress
- forcing the breath, which can cause lightheadedness
- slouching in your chair, which restricts abdominal movement
Suggested sets & reps
Get fitter
3 sets x 10 cycles, rest 30 s
Lose weight
3 sets x 10 cycles, rest 30 s
Build muscle
3 sets x 10 cycles, rest 30 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lightheaded, return to normal breathing immediately.
- If you have recent abdominal surgery, check with a professional before performing deep belly breathing.
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 for office settings and requires no extra space or equipment.
How often should I practice this?
You can practice this whenever you feel stressed or need a quick mental reset throughout the day.
Should I feel my chest moving?
Focus on belly movement. If you feel your chest rising significantly, try to direct your breath lower into your abdomen.