Belly Breath: Calm From The Inside Out

Slow down, soften, and reconnect with the simple power of your breath. In this gentle practice, you’ll learn diaphragmatic breathing—expanding the belly with each inhale and releasing it fully on the exhale. This activates your body’s relaxation response, calms the nervous system, and helps dissolve tension from the inside out. Ideal for reducing anxiety, improving focus, and inviting a deep sense of peace. Practice anytime you need to ground and reset.

Transcript

Today,

We will be learning diaphragmatic breathing,

Also known as belly breathing.

It's a deep breathing technique that engages the diaphragm,

Promotes relaxation,

Reduces stress and enhancing lung efficiency.

It helps to shift the body into a parasympathetic state,

Encouraging calmness.

The steps for diaphragmatic breathing are to find a comfortable position,

Sit or lie down with your shoulders relaxed and your spine straight.

Place one hand on your chest and the other on your abdomen,

Just below the ribcage.

Inhale and breathe in slowly through your nose,

Allowing your abdomen to rise as your diaphragm expands.

Your chest should remain still.

Exhale slowly and fully through your mouth,

Allowing your abdomen to fall as the diaphragm contracts.

We will repeat this cycle,

Continue breathing deeply for 5-10 minutes,

Focusing on the rise and fall of your abdomen.

Diaphragmatic breathing is great for relieving stress,

Improving focus and enhancing overall well-being.

To find a comfortable position,

Sit up straight or lie down with your shoulders relaxed.

Place one hand on your chest and the other on your abdomen,

Just below your ribcage.

Take a deep breath in through the belly,

Noticing if the hand on your chest is moving at all.

If it is,

Try to take another breath in,

Just focusing on expanding your belly.

We will begin with a few rounds of breath to demonstrate.

If you feel you can continue your practice for several minutes,

Please just pause and continue.

Take a deep breath in,

Expanding just your belly.

Exhale through your mouth,

Allowing your diaphragm to contract and fall.

Deep breath in through the nose,

Expanding your belly and your abdomen.

Exhale slowly and fully through your mouth,

Allowing your diaphragm to contract.

Just return to a normal breathing pattern in through your nose and out through your diaphragm.

Thank you for taking time to breathe with me today.

I hope you all have an amazing day.

Love and Light.