EMDR Resourcing: Diaphragmatic Breathing

Diaphragmatic Breathing is a simple, body-based breathwork practice designed to support relaxation, grounding, and nervous system regulation. Through slow, intentional belly breathing, this exercise supports the parasympathetic nervous system, helping your body shift from activation toward greater calm and presence. It is a tool to be utilized between or beyond EMDR sessions to help with regulation and coping.

Use this practice during moments of anxiety, stress, overwhelm, or emotional activation to create space between what you're feeling and how you respond. By slowing down and reconnecting with your body, diaphragmatic breathing can support a greater sense of choice while coming back to the now.

Ideal for breathwork, anxiety relief, stress relief, grounding, nervous system regulation, mindfulness, emotional regulation, relaxation, somatic awareness, calming meditation, and trauma-informed self-care.

Transcript

Hello. My name is Eden and I am a Meditation Guide, Reiki Master Teacher, And Licensed Counselor and today we're going to be exploring one of the most classic tools of EMDR resourcing. And now this simple accessible tool is one that helps us cope and self-regulate. Meaning that when points of tension, Difficult emotions, Hard moments arise, Utilizing this tool and cultivating it so you remember to reach for it in these moments can support you in these moments. And this simple breath pattern is a great example of the power of your breath. And that for some, Moving into the body is what helps them process the mind. In these heightened moments where we might not even know exactly how we're feeling, What we're thinking. For some of us, Moving into the body is more accessible. And that's where regulation can begin. So as I say at the beginning of each of these resourcing tools, Please remember that each tool will work a little bit differently for everyone. Because our bodies, Our minds, Our lives even, Are different. And so let it just be. A little internal experiment to see what lands for you, What works well. So inviting in that same air of curiosity here. To see how this diaphragmatic breathing supports you in this moment. And moments moving forward. So go ahead and gently find a bit of comfort in your physical body here. Maybe that means taking a few gentle movements. And eventually finding a bit of stillness. Moving the shoulders away from the ears, Just through relaxing. No need to force them down or away. Just relaxing. And perhaps the eyes close if that feels good for you today, Or they can stay open. Nice and soft. Good. And feeling your shoulders stack over your hips. Your knees over your ankles. Letting your body bone stack a little bit more so that your muscles can relax. So that you don't need to stay as tense or as engaged, To be upright, To be alert. Letting your physiology work for you. I'm just starting to notice your breath here now. Just noticing where the breath travels to in and out of the body. Pinpointing specific locations. Maybe even starting to notice, Too, Where the breath avoids in the mid-body. Just getting curious with your own breath pattern as it exists right now. And then we invite in this resourcing tool, This diaphragmatic breath. The idea here is truly just to have the most rich, Deep, Wide, Nourishing breath that you can. While staying relaxed. So some folks like to put a hand on the belly, A hand on the heart. Just so you can really become even more aware of where the breath is moving. I'm starting to breathe low into the belly button. Letting the rib cage open. Expanding slightly through the heartbeat. Then letting go. Starting to ask the breath in each round. To become lower. And longer with each exhale. Can you fill up in such a way where the belly button moves out and away from the spine, The ribcage opens, The chest gently widens. Filling up the whole mid-body more on purpose, Especially in the lower abdomen. This lower breath. Known also as Buddha breath, Low into the belly. Diaphragm opens and gently closes with each round. And somehow in this newer breath pattern here, In this diaphragmatic breath with the longer exhale, Nice low breath. Can you start to somehow settle into this breath? Sensing its familiarity that it belongs in your body. Even if it's far off from what you previously mapped out as your usual breath pattern. Can you mentally and physically invite in this breath pattern a little bit more? Letting it rest in you so you can reach for it even easier down the line when the time might come. Familiarity in each low breath, Each long exhale. Knowing there's no rush to get through each breath and to the next one. Letting each breath be its own gift. Its own mechanism for self-regulating, For coping. This slower, Deeper breath tends to slow down the mind. Tends to move us into our parasympathetic nervous system where we can have a bit more thought. A bit more choice. A bit more foresight. After activation. Finding familiarity right here. In this low, Long, Soft breath, Tension released from the mid-body. Inviting this breath in through pure spaciousness and relaxation. Three more, Right here and nowhere else. So good. And with that next exhale, Gently letting this focused breath go. Seeing again where your breath, Without being controlled, Naturally wants to move. And maybe, Just maybe, You notice that the breath wants to stay a little lower, A little slower. Than it was when we first opened together. Starting to rewrite your physiological baseline. To support honing your nervous system. Your presence, Your power of choice your regulation. Practicing this as often as you think to, As often as you remember to reach for this very simple, Very accessible tool. Letting yourself drop into the body, Focusing here for a few rounds of breath when you notice activation. And seeing how it continues to support you. And if your eyes were closed, You can gently blink them back open, Returning to your space, Returning to your day. Welcome back. Anne. Be well.