Soft Belly Breathing to Relax and Reduce Anxiety
Dr. Eileen Yager, MD
10 April 2023
SOFT BELLY BREATHING
The VAGUS nerve is part of the parasympathetic nervous system, the “relax and digest” part, which also calms other body parts. This practice, especially accentuating the out-breath, stimulates the vagus and helps you to relax when you are in pain, anxious, or stressed. Do it for 5 – 10 minutes if possible.
- Take a deep breath and close your eyes or look at something in the lower part of your vision, in front of you…
- The first time only, blow out the stale air through your mouth.
- Breathe deeply, in through the nose, then breathe out through the mouth, extending the out-breath and dropping your shoulders.
- Imagine your belly is soft… To encourage this process, you can say to yourself, “soft” as you breathe in and “belly” as you breathe out…
- If thoughts come, let them come and let them go, and return your awareness to your breath and soft belly breathing. No matter how often your mind wanders, just gently bring it back each time to the breath, the breath coming into the body and the breath leaving the body…
- Take a deep breath and a stretch, and open your eyes
Adapted from James Gordon, MD
