Belly Breathing: A Quick Way to Manage Stress

We all breathe, but most of us don’t do it in a way that truly helps.

When stress hits, our breath becomes short and shallow, sitting high in the chest. This keeps the body on alert: tense muscles, racing thoughts, and a fast heartbeat.

Belly breathing doesn’t mean you’re actually breathing into your belly. It’s about using your diaphragm - a deep, powerful muscle just below your lungs. As you inhale, your belly rises gently; as you exhale, it softens. This movement shows your diaphragm is doing its job. This exercise also has a sedative effect on your nervous system.

Why It Works

Even a few deep, diaphragmatic breaths can:

• Slow your heart rate

• Lower your blood pressure

• Relax your body

• Clear your mind

It’s a quick way to signal your body that it’s safe.

How It’s Different

Most of us breathe mainly from the chest - quick, shallow breaths that keep us on edge. Belly breathing is slower and steadier, helping you feel calm and focused in just minutes.

How to Practice

1. Sit comfortably or lie on your back.

2. Place one hand on your belly and one on your chest.

3. Inhale slowly through your nose, feeling your belly rise.

4. Exhale gently, letting your belly relax and soften.

5. Repeat for a few minutes, focusing on smooth, easy breaths.

Breathing is something we do on autopilot, yet with awareness, it becomes a simple, powerful tool to manage stress and restore balance, fast.

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