One of the easiest ways to get started with a beginner mindfulness practice is by using Dr. James Gordon’s simple exercise called Soft Belly Breathing.  I absolutely love it because it’s really easy to do.  It can be practiced anywhere, but I especially love doing it first thing in the morning and laying in bed, right before I go to sleep.

Soft Belly Breathing includes deep breathing to promote body relaxation and mind quieting.  While concentrating on the words “soft” and “belly” as we breath in and out, we notice our thoughts as they come, but then let them go.  The idea is not to push the thoughts out of our minds, but simply to notice them and not dwell on them.  Being aware of those thoughts is exactly what mindfulness is all about.

The reason Soft Belly Breathing can be so impactful is because, oftentimes, we take short, shallow breaths as we go about the day.  Though it’s common, this really isn’t the ideal way to breathe.  Not only does shallow breathing have the capability to trigger our fight, flight, freeze (stress) response, it also doesn’t oxygenate our body to function optimally.  To breathe fully, our belly should be moving out and in with each inhale and exhale, indicating that we’re using our diaphragm.

Go ahead and check yourself right now – is your belly moving as you’re reading this?

Deep breathing is so often overlooked and undervalued, but its ability to relax our bodies, revive our brains, and quiet our minds is powerful.  Intentionally spending some time to breath deeply each day offers a chance for us to break the shallow breathing cycle.  Many people report feeling calmer and more present after just one practice.

Soft Belly Breathing can be done anywhere and no one will even notice.  Try it in the car while sitting at a red light or in a pickup line, while drinking a morning cup of coffee, while waiting on hold during a phone call, right before a big meeting, or before an experience that’s causing anxiety.  It’s also perfect to do right before bed, which is what I typically do to calm my own thoughts and support a good sleep environment.  This breathing exercise is so simple, it can even be taught to children!  In fact, I highly recommend kids learn to use it as a coping skill in stressful situations and to calm down before settling in for bedtime.  We practice Soft Belly Breathing together during our bedtime ritual after filling the diffuser with calming essential oils.  It’s such an easy and simple way to practice mindfulness.

Ready to try it?

Below, you can find excerpted instructions from his book, The Transformation (pgs 46-47):

“Become aware now of yourself sitting in your chair, breathing slowly and deeply, in through your nose and out through your mouth.  Allow your belly to be soft.  Let it expand on the in-breath, relax even more on the out-breath.  You can say to yourself “Soft” as you breathe in and “Belly” as you breathe out.  This will help you focus your mind and remind you that you want your belly to be soft and relaxed.

Close your eyes if it’s comfortable for you [or if you are able] … If thoughts come, let them come and let them go.  Gently bring your mind back to the phrase ‘Soft … Belly,’ ‘Soft … Belly.’  As you breathe in through your nose and out through your mouth with your belly soft and relaxed, more air goes to the bottom of your lungs, and more oxygen enters your bloodstream – and this oxygen will feed and nourish all the cells in your body.

Breathing in and out like this, with your belly soft and relaxed, activates the vagus nerve.  It is the antidote to the fight-or-flight response of the sympathetic nervous system and to the stress response.

Breathing slowly and deeply … activating the vagus nerve, you’re relaxing the large muscles in your body, slowing your heart rate, decreasing your blood pressure, and improving your digestion.  The vagus nerve is also quieting activity in the amygdala, the part of the emotional brain that is concerned with fear and aggression.  It helps promote activity in the frontal cortex, in areas of the brain concerned with judgment, self-awareness, and compassion.  And one branch of the vagus nerve stimulates activity in the nerves responsible for facial expression and speech, nerves that help us record and respond to others’ words and facial expressions.”

Sound too good to be true?

Try starting with just three to five minutes a day, and observe how you feel.  Work up to ten minutes if you have the time.  Stick with it – creating a habit will help Soft Belly Breathing have a more powerful effect.  Try to relax all the muscles in your body as you sit and breathe.  And then when you’re ready, open your eyes and go back to your daily activities, feeling calmer and more relaxed.