A simple diaphragmatic breathing practice.

This is one of the most powerful tools I know and it costs nothing.

Diaphragmatic breathing - breathing from the belly rather than the chest - has the remarkable ability to trick your nervous system into feeling safe. Even when life feels like you're running from a bear.

Here's how to begin

Find a comfortable position

Lying down is ideal. Place one hand on your belly and one hand on your chest..

Breathe in through your nose.

The hand on your belly should rise. The hand on your chest should stay still. That's the whole thing to begin with.

The placement of your hands brings your attention exactly where it needs to be - your body knows what to do from there.

When you are ready to go deeper.

Notice how long it naturally takes you to breathe in. Then try holding for that same count. Breathing out for that count. Holding again . Then repeat.

But don't rush to that. Simply breathing from the diaphragm - belly rising, chest still - is the most important thing.

Come back to this whenever you need it. It's always here.