Diaphragmatic Breathing (Belly Breathing)

What it is Slow, full breath drawn deep into the belly rather than the chest. On the inhale, the belly rises. On the exhale, it softens back down. The chest stays quiet.

What it does This is the breath your body knew before stress, screens, and constant adaptation taught it to breathe shallowly. Diaphragmatic breathing signals to your nervous system that you are safe, slows the heart rate, and lowers cortisol. It's also the foundation for every other pranayama practice — most techniques don't work properly until this one is in place.

Use this when

• You're new to breathwork and want the foundation

• Your breath feels shallow or stuck

• You've just arrived somewhere new and need to settle

• You want a portable, reliable reset

Length: 10 minutes Time of day: Any