Belly Breathing To Calm The Nervous System

Belly breathing helps shift the body out of constant alert by inviting the breath lower, into the abdomen, where the nervous system can begin to settle. Breathing in a 4–4–6 rhythm — inhaling for 4, pausing for 4, and exhaling for 6 — gently lengthens the exhale, which signals safety to the body and supports relaxation. This combination is not about forcing calm, but about giving your system a clear, steady cue that it can slow down, soften, and come back into the present moment.

Transcript

So take a moment to find a comfortable sitting position. Bring your attention to your breathing and start centering yourself. Start to breathe through your nose. Nose breathing filters the air and performs the same amount of work with less energy needed. Keep your spine straight. Take some relaxed breath. Relaxing the body. So let's begin with focusing on the breath. Inhale slowly through your nose, Allowing your abdomen to expand fully. And exhale slowly and completely through your mouth. Letting your abdomen contract. Use your hands to sense the belly rising and falling. So you can keep your attention on the breathing. Breathing in. Feeling the belly expanding on your hands. And contracting. Inhaling expanding and exhaling contracting. Just keep focused on the breath. On the rise and fall. Observe if you're breathing only through the belly. Or if your chest is also rising. We're trying to keep the focus on the belly. Just breathing through the belly. You can now bring your attention to the movement of the belly. Inhale for a count of four two three four hold for two three four Exhale for two, Three, Four, Five, Six. Inhale for two, Three, Four, Allow your abdomen to rise. Hold your breath for two, Three, Four. And exhale, Two, Three, Four, Five, Six. Inhale for two, Three, Four, Hold. For two, Three, Four. And exhale for 2, 3, 4, 5, 6. Last breath. Inhale for two, Three, Four. Hold for two, Three, Four. And exhale for 2, 3, 4, 5, 6. Allow your abdomen to fall and relax. You can just keep going. Inhaling for four, Holding for four and exhaling for six. You don't need to remember the exact count. This is just so you can feel the expansion and the contraction. And relax. You can let go of the count now and just bring your attention to your abdomen. Just feel it rise and fall with each breath. Without trying to force any specific type of breath. As you breathe in, Just imagine the breath filling your entire abdomen with relaxation. And as you exhale, Just release any tension or any stress. That's stored in your abdomen. Visualize a ball of warm, Soothing light in your belly. And as you inhale imagine the light expanding. Bringing relaxation to your entire body. And as you exhale, Visualize any tension or stress just leaving your body. With each breath. And just keep going, Breathing in and out in a very relaxed way. Imagining that the breath in brings you soothing and warm light. And the breath out. Just releases any tension or any stress. After your last breath out, Just let go of the breath and notice how you feel. Observe the sensations in your body, Observe your state. And slowly start to come back. To the present. Thank you for joining us and feel free to come back to this class until you feel comfortable doing this on your own. And remember, The breath is the missing link between body and mind.