Diaphragmatic Breathing For Rapid Relaxation

This short guided practice introduces diaphragmatic, or “belly,” breathing—a simple yet powerful way to calm the body and mind. In just over three minutes, you’ll learn to engage the diaphragm fully, allowing each breath to become deeper, slower, and more restorative. This type of breathing helps activate the parasympathetic nervous system, lowering heart rate, reducing tension, and promoting a sense of ease throughout the body.

Perfect for moments of stress, before sleep, or any time you want to relax more deeply, this practice helps you reconnect with your natural breath and restore balance from within.

Transcript

Diaphragmatic Breathing.

This is a brief guided diaphragmatic breathing practice also known as belly breathing.

This practice is a powerful way to activate the relaxation response.

I recommend you first learn this practice while lying down but once you're familiar with the technique it can also be done while seated or standing.

And remember that you can pause or end this practice at any time for any reason by simply opening your eyes.

Now begin by lying down in a comfortable position with your legs uncrossed and your neck in a neutral position.

You may want to put a pillow under your knees to take pressure off your low back.

Allow your eyes to gently close.

Place one hand on your belly just over the belly button.

Stack your other hand on top of the first.

Now take a slow deep breath in through your nose contracting the diaphragm pulling air deep into your lungs so that you feel your belly rise and pause.

Then slowly exhale through pursed lips allowing the diaphragm to relax air flowing out of the lungs feeling the belly fall and pause.

Inhale feel the rise.

Exhale feel the belly fall.

Inhale belly rises.

Exhale belly falls.

Inhale belly rising.

Exhale belly falling.

Continue slowly inhaling and exhaling noticing the pauses between each feeling the rise and fall the belly with each breath.

Once you're comfortable with this pace you can begin to deepen this state of relaxation by slowing down the exhale to two or three times as long as the inhale.

Now take a couple of breaths on your own at your own pace.

To close this practice allow your breath to return to its natural rate and rhythm.

Notice any changes you feel in your breathing,

Your body,

And your mind.