How to unlock mental resilience with belly breathing

Within our fast-paced and demanding lives, it’s essential to find outlets to cultivate mental resilience and face the never-ending stream of commitments. One mindfulness technique that offers simplicity and accessibility is diaphragmatic breathing, a powerful technique that engages the diaphragm, a muscle located beneath the lungs.

By engaging the diaphragm—a muscle situated beneath the lungs—this powerful practice stimulates the vagus nerve, which extends from your head to your colon to activate your body’s relaxation response, effectively reducing both blood pressure and heart rate. This practice is commonly known as belly breathing due to its emphasis on utilizing the abdominal region during the breathing process.

Follow the steps below to experience the benefits of this calming practice.

  1. Set the scene: Get comfortable in a seated or lying position. Close your eyes, relax your muscles, and place one hand on your abdomen below the ribcage.
  2. Inhale deeply: Breathe in slowly through your nose, directing your attention to filling your abdomen with air. Visualize your belly expanding, like a balloon being gently inflated.
  3. Exhale gradually: Release the breath slowly through your mouth, allowing your abdomen to naturally deflate.
  4. Repeat the process: Continue inhaling deeply through your nose, feeling your abdomen rise, and exhaling slowly through your mouth, feeling your abdomen fall. Aim for a smooth and steady rhythm.
  5. Focus on your breath: Stay fully present with your breath, attentively following the deep inhales and gentle, prolonged exhales. If your mind drifts away, gently guide it back to the soothing rhythm of your breath.


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    William Yuk