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Breathe

Body Awareness

About This Practice

Diaphragmatic breathing, commonly known as deep belly breathing, involves breathing deeply into your diaphragm—the muscle located between your lungs and abdomen. Naturally, your body uses the diaphragm to draw air into your lungs efficiently. However, stress and tension often lead to shallow chest breathing, limiting oxygen intake and heightening stress responses. Practicing deep belly breathing intentionally activates the body's relaxation response, reduces stress, lowers blood pressure, and promotes mental clarity by optimizing oxygen flow and calming your nervous system.

Breathe
Breathe

How to Use the Frame

  1. Shake the Frame: Visualize the swirling glitter as scattered thoughts or stress.

  2. Place Your Hand on Your Belly: Ensure your breath moves into your abdomen rather than your chest.

  3. Inhale Slowly: Let your belly gently expand like a balloon as you breathe in.

  4. Exhale Gently: Allow your belly to naturally contract as you breathe out.

  5. Repeat Until the Glitter Settles: Focus your attention on your breath, aligning your mind with your body’s calming rhythm.


The Science Behind It

  • Increased Oxygen Intake: Diaphragmatic breathing improves oxygen exchange, enhancing mental clarity and energy levels (Ma et al., 2017).

  • Reduced Cortisol Levels: Belly breathing is linked to lowered cortisol (the stress hormone), fostering relaxation (Hopper et al., 2019).

  • Mind-Body Connection: Paying mindful attention to each breath interrupts anxiety loops and fosters present-moment awareness (Benson & Proctor, 2010).


Going Deeper

  • Counting Breaths: Inhale gently for a count of 4–6, pause briefly, and then exhale slowly for a similar count.

  • Gentle Pause: Introduce a brief pause after inhaling before exhaling, noticing and releasing tension.

  •  Visualization: Imagine inhaling calm and exhaling stress with each breath.


Common Challenges & Solutions

  • Shallow Breathing: Keep one hand on your chest and one on your belly. Aim for your belly to rise more than your chest.

  •  Feeling Lightheaded: Slow your breathing pace, taking moderate breaths rather than overly deep ones.

  • Mind Wandering: When your attention drifts, gently refocus on your belly movement or the glitter in the frame.


Everyday Applications with the Frame

  • Morning Routine: Begin your day with five belly breaths, using the Focus Frame to visually anchor your attention.

  • Work Breaks: Shake the frame and practice belly breathing for a few moments between tasks to reset your mental clarity.

  • Evening Wind-Down: Incorporate belly breathing with the frame at bedtime to ease into restful sleep.


Reflection Prompts

  • Physical Sensations: How does your body feel differently after belly breathing?

  • Mental Clarity: Did you notice changes in your thought patterns or anxiety levels?

  • Consistency Check: How regularly are you practicing this breathing technique?


Explore Further

Books:

  • Breath: The New Science of a Lost Art by James Nestor

  • Relaxation Revolution by Benson & Proctor

Apps:

Research Articles:

  • “Diaphragmatic Breathing for Stress Reduction” (Link)

  • “The Role of Breathing Techniques in Anxiety Management” (Link)

Podcasts: 


References

  1. Benson, H., & Proctor, W. (2010). Relaxation Revolution. Scribner.

  2. Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books.

  3. Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., … & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.

  4. Hopper, S. I., Murray, S. L., Ferrara, L. R., & Singleton, J. K. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database of Systematic Reviews and Implementation Reports, 17(9), 1855-1876.


Final Takeaway

Deep belly breathing quickly shifts your body and mind into a calm, balanced state. Using your Focus Frame as a visual cue reinforces mindful breathing patterns, supporting lasting stress reduction and emotional well-being. Consistent practice strengthens this calming habit, making relaxation more accessible whenever you need it.



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