What’s the difference between chest and belly breathing?

What's the difference between chest and belly breathing?

Chest or belly: your breath has more impact than you think

Many people unconsciously breathe high in the chest. It feels normal, yet this shallow pattern can, over time, lead to tension, fatigue, or even panic attacks. A healthier approach is belly (diaphragmatic) breathing, which uses the diaphragm and supports the body from the inside out.

What is chest breathing?

Chest breathing is a shallow style in which mainly the rib cage and shoulders move.

Often fast and mouth-based
Activates the sympathetic nervous system (fight-or-flight)
Can cause tension, restlessness, or hyperventilation
Fills mostly the upper part of the lungs

You naturally shift to chest breathing in stressful situations or during intense exertion. But if it becomes your default, your system slips out of balance. See the blog "Discover the power of your breath: “How conscious breathing reduces stress and brings calm lees je meer over hoe ademhaling je stressniveau beïnvloedt.

What is belly breathing?

Belly breathing—also called diaphragmatic breathing—is deeper and calmer. As you inhale, the diaphragm (the muscle beneath the lungs) moves downward, the lower lungs inflate, and the abdomen gently expands. Ideally, this happens through the nose.

Belly breathing:

Slows the breath and activates the parasympathetic nervous system (rest-and-restore)
Improves oxygen uptake
Calms the mind
Supports posture and core stability by creating intra-abdominal pressure
Promotes a deep, efficient respiratory pattern

How do you know which style you use?

Sit or lie down comfortably. Place one hand on your belly and one on your chest, then inhale. Which hand moves most? Mostly chest movement → high, shallow breathing Mostly belly movement → good diaphragmatic engagement

Why belly breathing is better for your health?

Breathing from the diaphragm offers clear advantages:

A calmer breath rhythm, helpful for stress or panic
Faster physical relaxation
Better focus and energy levels
Greater postural stability—important for movement or sports

Want to start? Try simple drills such as box breathing or heart-coherence breathing. In the blog “What does a breath coach actually do? And how can breathwork help with stress and energy” you’ll find more ways to develop the skill.

Curious how your breathing scores? Take the test “What is the BOLT-score and what does it say about your breathing?

Need Personal Guidance? If you’d like tailored exercises or coaching, feel free to reach out. Together we’ll work toward more calm and energy in your life.

in Breathwork

What is the BOLT-score and what does it reveal about your breathing?

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I wasn’t sure what to expect from breath coaching, but I am incredibly enthusiastic and pleasantly surprised. I immediately felt at ease with Annelies—she has a warm, personal, and above all professional approach. What surprised me most were the concrete results. I never thought something as ‘simple’ as breathing could make such a big difference, both physically and mentally. I genuinely felt lighter and calmer after the session. I highly recommend it to everyone!
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Annelies is a calm and empathetic person with whom it is very easy to connect, which only benefits the therapy. Moreover, the breathing exercises are explained in clear language, making them much simpler and more effective.
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What a breath of fresh air—both literally and figuratively. The session was a complete pause for me: mind switched off, no to-do list, no hustle, just being and consciously learning to breathe. It’s amazing how quickly and easily you can bring calm to your mind (and body). Annelies guided the process in a very calm, no-nonsense way, with zero fluff—exactly what I was looking for. Highly recommended for anyone who wants to slow down for a moment.
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Annelies is a warm, professional coach who “gets” you right away. Her calming approach makes you feel safe and at ease from the first moment. She listens without judgment and quickly builds trust, which makes opening up about yourself much easier. Her practical tips are easy to apply and keep you grounded even between sessions. Thanks to Annelies, you soon feel stronger and more at peace.

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