Belly Breathing Instructions

Belly breathing is a term to describe diaphragmatic breathing. It is the breathing like a small

baby when he’s asleep: the belly goes up and down, not the chest. Belly breaths are deep

breaths that will help relax your body and oxygenate your brain. Outside of meditation, belly

breathing is great anytime you need to relax, to focus or just de-stress. You can even practice

doing a few breaths to give you a little bit of energy if you are feeling a little sluggish.

To do belly breathing place your hand on your abdomen just below your belly button.

Inhale deeply through your nose and instead of raising your chest, raise your belly against your

hand. Visualize air inflating your body starting at your abdomen and then into your chest. You

want to raise your belly as high as you can, short of coughing. After your belly has risen then

fill up your lungs from the bottom up.

After your lungs are full, hold your breath for a moment. In that moment you can feel

the bottom lobes of your lungs inflate. Then slowly release your breath, again through your

nose, starting from the top of your lungs, to the bottom of your lungs, and finally from your

belly. Suck in your belly slightly to exhale completely. The hand that is on your belly will move

in toward your spine.

This whole process can take as little as one second to as long as you can manage

without coughing. When doing multiple breaths, after you exhale, wait just a moment (like you

did when you inhaled fully) and then start the inhale.

Make sure you breathe in and out through your nose, as this will keep your mouth from

drying out.

In my guided meditations, we do 3 big Belly Breaths in a row. After those 3 breaths,

continue to try to breath with your belly, like a baby does when it is sleeping. Continue to

breathe with your belly during the entire meditations. If you notice you are not breathing with

your belly, take a large inhale in through your nose and refocus on the guided meditation.

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Freedom from Fibromyalgia: The Complete Recovery System

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Yours in joyful health,

Leah

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