Belly Breathing

The breath is one of the most effective tools that we have to communicate messages of safety to the brain. This exercise simply helps you to develop deep, slow breaths, which when done regularly can help you to connect to how your body feels from the inside and regulate your nervous system.

Photo by Jacalyn Beales on Unsplash

Transcript

It is best to be in a relaxed seated position or lying down for this exercise.

Often when we are busy or anxious we have a shallow breathing pattern.

When we are relaxed our breaths become slower and deeper.

Taking slow deep breaths sends messages of safety to the brain.

Close your eyes or soften your gaze.

Place your left hand on your chest over your heart and your right hand on your abdomen.

Notice your breathing just as it is for now.

Pay attention to the sensation of air coming in and air going out.

Become aware of the movement in your chest and abdomen.

Allow any unnecessary tension to release each time you exhale.

Let your belly soften,

Your chest open a bit and sink back into the chair or the floor.

Create a bit more room between your back teeth.

See if there is any tension in your face that you can let go of.

Now take a slow deep breath,

Allowing your chest and abdomen to expand outwards as you breathe in.

And then slowly breathe out,

Trying to let the exhale last as long as is comfortable for you.

Take another slow deep breath,

Like you are breathing right down into your abdomen.

And again,

Slowly let the breath go,

As slowly as you like.

And another breath in,

Filling up all the space in your chest and belly.

And let go again,

Letting the air slowly escape.

And one more.

Imagine the breath like a wave,

Coming and going.

Breathing in as the wave rises and builds.

And breathing out,

As the wave breaks and slowly dissolves back into the sea.

Continue to stay here and breathe in this way for as long as you like.

But even just doing five deep belly breaths like this,

With a long slow exhale each time,

Is beneficial.