Breathing 

Begin to breathe in through your nose and out through your mouth... this is a very relaxing way to breathe, maybe a little unfamiliar but you will get used to it… Allow your belly to be soft and relaxed... If the belly is soft and relaxed, more air goes to the bottom of the lungs where there is better oxygen exchange. Oxygen feeds all the cells in your body, improves their metabolism...

 

If the belly is soft and relaxed, it helps to activate the vagus nerve. Vagus means “wandering” in Latin. This nerve wanders up from the belly, through the chest to the central nervous system, to the brain... it quiets the body, slows heart rate, improves digestion, lowers blood pressure, helps muscles to relax... It also quiets the mind... it reduces activity in the amygdala, a part of the emotional brain that registers fear and anger and exerts control over them... The vagus nerve is the antidote to the “fight or flight” response, to the stress response...When you breathe slowly and deeply like this, you are also stimulating activity in the frontal part of your cerebral cortex, in areas of the brain responsible for self-awareness, thoughtful decision-making and compassion. One branch of the vagus nerve connects with centers in our brain that make it easier to bond with other people. So when you are breathing slowing and deeply, in through your nose and out through your mouth, with your belly soft and relaxed, you are relaxing your body and bringing your body into balance... you are quieting the “fight or flight” response, calming and focusing your mind... and you are also making it easier to connect with other people to feel the closeness which helps to relieve stress...

 

As you continue Soft Belly breathing, you’re relaxing your body, quieting your mind, decreasing your fear and anger, and enhancing your judgment. You’re becoming more compassionate to yourself and to others, allowing yourself to connect more easily and closely to them.

 

Breathing slowly and deeply, in through your nose and out through your mouth, with your belly soft and relaxed, sets the stage for relaxation in all your muscles. I’m going to help you relax those muscles now. Each time I guide your attention to a muscle group or a part of your body, breathe twice, slowly and deeply, and become aware of the relaxation in those muscles.

 

Breathe slowly and deeply and, as you exhale, feel the relaxation in your pelvis and your buttocks. Now breathe slowly twice more, and feel your thighs and knees relax; now your lower legs and feet. Breathe twice more and, as you exhale, feel the relaxation in your back. 

 

Breathing twice more, feel your chest and shoulders relax as you exhale. Continue breathing slowly and deeply. Relax. As you continue to breathe, feel the relaxation in your upper arms; your forearms; your hands. With each exhalation, you’ll feel more relaxed. Breathe twice more and as you exhale, feel the relaxation in the muscles of your neck, face, and head.

Continue breathing slowly and deeply for another few minutes, feeling your whole body relax with each exhalation. To encourage and deepen this process, continue to say to yourself “Soft” as you breathe in, and “Belly,” as you breathe out. If thoughts come, let them come and let them go. Gently bring your mind back to “Soft . . . Belly.” 

 

After about ten or twelve minutes, slowly, gently open your eyes and let your attention come back into the room.