IPGR001 Guided Relaxation: Diaphragmatic Breathing

In this debut relaxation session from the Intersectional Psychology podcast, Aurora Brown guides you through a diaphragmatic (or "belly") breathing practice — the foundational technique for nervous system regulation. Whether you're new to relaxation exercises or already building a daily practice, this episode offers a grounding, affirming space to reconnect with your breath, body, and inner safety. You'll learn how deep breathing calms the brain's stress responses, helping to bring your body into a parasympathetic state — where rest, recovery, and healing become possible. In this episode, we'll explore 🌬️ The science of diaphragmatic breathing 🧠 How breathwork calms the amygdala and activates the vagus nerve 🌊 A guided 3-3-6 breathing rhythm to regulate anxiety and panic ❤️ Affirming modifications for diverse bodies and abilities 🌿 The role of breath in building long-term emotional resilience Helpful Tips ✅ Practice seated or lying down — whatever feels safe ✅ Try this breathing rhythm 3 times a day, even for just a minute ✅ Revisit this episode whenever you need to regulate, decompress, or centre yourself Download a transcript of this episode on IntersectionalPsychology.com. Chapter timestamps 00:00:00-00:00:18 Title cards and announcements 00:00:19-00:05:48 Welcome and introduction to diaphragmatic breathing 00:05:49-00:16:59 Diaphragmatic breathing relaxation practice 00:17:00-00:19:50 Why we need an intersectional model This episode of Intersectional Psychology was researched, written, recorded, and edited by Aurora Brown. Stay Connected Follow the podcast to catch next week’s episode — which features our first guest in conversation on decolonising mental health! 🔗 Subscribe wherever you get your podcasts 🌈 Share this episode with someone who deserves a moment of calm 📮 Got feedback or questions? Reach out at @IntersectionalPsychology 🎁 Support this podcast and access bonus content, including additional episodes and interviews, as well as more guided mindfulness sessions, go to Patreon.com/IntersectionalPsychology. As an independent media creator, I really appreciate your support.  You can contribute to the Palestine Children's Relief Fund at https://www.pcrf.net/  References Cavé, J. (2024) Diaphragmatic breathing frontloading. Johannesburg: Impact Training. Cunningham, R. (2017). Yoga for athletes. Champaign, IL: Human Kinetics. Goldfried, M.R. & Davison, G.C. (1995-2005). Diaphragmatic Breathing. The Cleveland Clinic Foundation. Kaufman, K.A., Glass, C.R., & Pineau, T.R. (2018). Mindful sport performance enhancement: Mental training for athletes and coaches. Washington, DC: American Psychological Association. Porges, S.W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. New York: W.W. Norton & Company.