Somatic Exercise: Diaphragmatic Breathing for Calm

Purpose: To use deep, diaphragmatic breathing to calm the nervous system, reduce anxiety, and promote relaxation.

Instructions:

1. Find a Comfortable Posture:

   • Sit or lie down in a position that feels comfortable and supportive.

   • Allow your body to gently relax, releasing any obvious tension in your shoulders, jaw, and limbs.

   • Feel the support of the chair or floor beneath you.

2. Grounding Awareness:

   • Bring your awareness to the physical sensations of your body in contact with the surface you're on.

   • Notice the feeling of your feet on the floor, your hips in the chair, or your back against the surface.

   • This grounding helps to bring you into the present moment.

3. Initial Breath Observation:

   • Take a moment to simply observe your natural breath without trying to change it.

   • Notice the rhythm, depth, and temperature of your breath.

   • Become aware of where you feel the breath most strongly in your body.

4. Diaphragmatic Breathing:

   • Place one hand on your chest and the other on your belly. * Inhale Deeply: Inhale slowly and deeply through your nose. Feel your belly rise as you breathe in, while keeping your chest relatively still.

   • Exhale Slowly: Exhale slowly and completely through your mouth, allowing your belly to fall.

5. Somatic Sensing During the Breath:

   • Pay attention to the physical sensations: Notice the coolness of the air entering your nostrils during the inhale. Feel the expansion of your belly and the stillness of your chest.

   • On the exhale: Notice the release of tension as you exhale. Feel the gentle contraction of your abdomen.

6. Repeat and Observe:

   • Continue this deep, belly breathing for several minutes.

   • After each cycle, notice any changes in your body or mind. Do you feel calmer? More relaxed?

   • If you feel any discomfort, such as dizziness, reduce the depth of your breath or return to your natural breath.

7. Integration and Grounding:

   • When you're ready, gradually return to your natural breath.

   • Take a few moments to notice how your body and mind feel.

   • Gently move your fingers and toes, and slowly open your eyes.

   • Take a moment to acknowledge the experience and carry the sense of calm with you.

Client Guidance:

• Emphasize the importance of feeling the breath in the body, especially the movement of the belly.

• Encourage experimentation with the depth of the breath.

• Remind clients that this is a tool for self-regulation and not a replacement for professional help.

By incorporating somatic awareness into diaphragmatic breathing, this exercise can enhance its effectiveness as a calming intervention.