Deep Diaphragmatic Breathing
Materials Needed
Feeling
Stress
How to Do It
Breathe deeply into your diaphragm, expanding your belly as you inhale. Exhale slowly, allowing the belly to fall. This type of breathing activates the parasympathetic nervous system, promoting relaxation.
Why It Works
This type of breathing activates the parasympathetic nervous system, promoting relaxation.
Guided Practice
Find a comfortable position to sit or lie down. Close your eyes and begin to notice the natural rhythm of your breath. Feel the air as it moves in and out of your body, sensing the expansion in your belly or chest. Let yourself be here, simply observing these sensations without needing to change anything.
Stay softly seated, noticing each breath deepen your focus and invite relaxation into your body and stillness into your mind. Place one hand on your chest and the other on your abdomen, noticing the natural rhythm of your breath. As you breathe in, direct your breath deep into your diaphragm, feeling your abdomen rise while your chest remains still. Hold the breath for a moment, then exhale slowly, feeling your abdomen fall.
Continue this pattern of deep breathing, focusing on expanding your diaphragm with each inhale. Feel the air filling your lungs completely, creating a gentle stretch in your lower ribs and abdomen. Notice the sensations of breathing deeply — perhaps a sense of calm, a softening of tension, or a deepening connection to your body. Stay with these sensations, allowing your breath to anchor you in the present moment.
As you continue, imagine each inhale as a wave of relaxation, flowing into your body and filling you with calm and peace. With each exhale, imagine releasing any stress or tension, letting it flow out of your body with the breath. Feel the rhythm of your breath becoming smoother and more relaxed, as if your entire body is breathing with ease. Notice how your body responds — perhaps your muscles soften, your mind quiets, or your heart rate slows.
Allow yourself to deepen into this practice, focusing on the sensations of the breath and the movement of your diaphragm. Notice if any thoughts or feelings arise, perhaps a sense of relaxation, a feeling of peace, or even a memory associated with calmness. Let these experiences be present, without needing to change them. Stay connected to the rhythm of your breath, feeling how each cycle of inhale and exhale brings you deeper into a state of relaxation.
When you feel ready, gently bring your awareness back to the room, taking a few more deep breaths before returning to your normal breathing pattern. Notice how your body feels now — perhaps more relaxed, more at ease, or simply more connected to your breath. Gently open your eyes, carrying this sense of deep relaxation and centeredness with you into your day, feeling more aligned with your natural rhythm of breath.