What this is
A simple way of breathing that allows the lower abdomen to move gently with the breath.
No force. No deep inhaling. Just allowing the breath to drop a little lower.
Why it helps
Many adaptive patterns are linked to subtle activation in the system.
Breathing often becomes shallow and stays in the chest.
Allowing the breath to move lower can signal the body that it doesn’t have to stay as activated.
Start here
Sit or lie down.
Place a hand lightly on your lower abdomen.
Let the breath come in and out naturally.
See if the abdomen moves slightly as you breathe.
Don’t try to make it happen.
Just notice and allow.
If it becomes familiar
You can gradually let the exhale become a little longer than the inhale.
Not forced. Just slightly extended.
This can support
- hypervigilant activation
- overthinking
- difficulty relaxing
- self-criticism
