Learn to Breathe With Me - Guided Practice for Anxious Minds and Bodies

If breathing exercises have ever felt uncomfortable, overwhelming, or hard to follow, you’re not alone. We’ll keep this simple, slow, and flexible. This practice includes tactile and visual strategies to help you better engage the diaphragm and, in turn, activate the vagus nerve and signal safety to the body. As we go, you may notice thoughts, distractions, or a desire to do it correctly. That’s okay. Nothing needs to be fixed or pushed away. You can come back to the sound of my voice whenever it feels helpful.This practice is for general wellness and education, not medical or mental health treatment. If you have a medical condition that affects your breathing, or if anything here feels uncomfortable, you can pause or stop at any time. You’re always in control of how you participate. Here is a written tutorial for future practice: Step 1. Set your positionYou can do this sitting upright, reclining, or lying on your side. Choose a position where your ribs and belly can move freely. There is no single correct posture.Step 2. Begin with a soft nasal inhaleBreathe in through your nose for a slow count of three. The inhale should feel soft and gentle, not deep or forced. Imagine someone handing you flowers. You pause, notice them, and gently smell them. Repeat this a few times until the inhale feels easy and unstrained.Step 3. Add the diaphragm and bellyOnce the gentle inhale feels comfortable, begin picturing a flower blooming as you breathe in. As the flower opens, imagine the air traveling down into your belly and lower ribs. The image helps cue your diaphragm to move downward, allowing space for the lungs to fill without lifting your shoulders or tightening your chest.Step 4. Slow, controlled exhale through the mouthExhale through pursed lips with slow, steady pressure. This should not be forced. Imagine blowing gently on hot coffee so it cools without splashing, or blowing bubbles through a wand. The exhale is calm, quiet, and controlled.Aim for the exhale to be about twice as long as the inhale. If you inhaled for three, exhale for six. If six feels like too much at first, shorten it. This improves with practice.Step 5. Use your hands to guide the breathHands provide feedback to help your brain understand where the breath is going. This allows us to practice rib expansion: forwards, backwards, and to the sides. First placementPlace both hands on your left side ribs. Breathe for about 30 seconds, directing the air into your hands. Your job is simply to raise your hands with the breath. It is okay if other areas move too.Second placementMove both hands to the center front of your ribs and upper belly. Repeat the same gentle breathing, allowing the ribs and belly to expand forward.Third placementMove both hands to the right side ribs and repeat.Fourth placementPlace your hands on your back ribs. Many people find this easiest while lying on their side or bending slightly forward while seated. Focus on sending the breath outward into your hands, as if gently inflating the back of the ribcage.Step 6. Timing and practicePractice this breathing for short periods rather than long sessions. Even one to two minutes is effective. Helpful times to practice include before eating, before bed, or during transitions when your body tends to hold tension.Important remindersThis skill takes time. Most people do not “get it” right away. That is normal.If you feel lightheaded, return to normal breathRecommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast