Mentis- One hand on your chest, one on your belly. Breathe so only the belly hand rises.
- In through the nose for about 4 counts, out slowly for about 6.
- Three breaths for a quick reset, five minutes before bed for a longer practice.
- In Mentis: "Hand On Belly, Three Slow Breaths", from the Sleep plan.
How do you do it?
- Sit or lie down. In bed is fine. Let your shoulders drop.
- Hands in place. Right hand on your chest, left hand just above your navel.
- Breathe in through your nose for about 4 counts so the belly hand rises. The chest hand should barely move.
- Breathe out through slightly parted lips for about 6 counts, letting the belly fall.
- Three times. Then notice what's different: your jaw, your shoulders, the speed of your thoughts.
Why does belly breathing help?
Under stress, we breathe high in the chest, fast and shallow, which keeps the body on alert. Slow breathing from the diaphragm does the opposite. A review of slow-breathing studies found it is linked to more relaxation, comfort and alertness, and to less anxiety and anger (Zaccaro et al., 2018). In one eight-week trial, people who practised diaphragmatic breathing had lower levels of the stress hormone cortisol and less negative mood than a control group (Ma et al., 2017).
The hand matters too. Feeling the belly rise and fall gives your attention one simple, physical thing to follow. That's often easier than "clear your mind".
How do I know I'm doing it right?
- The belly hand moves, the chest hand stays mostly still. If your chest rises first, slow down and breathe "lower".
- The out-breath is longer than the in-breath. That's what tells your body to settle.
- It's quiet. No big gulps of air. Gentle and slow is right.
- Your shoulders drop by the third breath. If they're up near your ears, let them fall on the exhale.
Lying down makes it easier to feel, so bedtime is a good place to learn. After a week, you can do it sitting at your desk or on the metro, with a hand resting lightly on your stomach or without hands at all.
When should you use it?
- Lying down to sleep, especially on nights your mind is busy.
- After waking at 3am, as part of the Sleep plan's 3am routine, instead of reaching for the phone.
- Before something stressful, like an exam, an interview or a difficult phone call.
- Any time your chest feels tight.
Where is it in the Mentis app?
"Hand On Belly, Three Slow Breaths" is a guided audio in the Sleep plan. The app also has "Winding Down, Guided" and "Back To Sleep After Being Woken" for nights that need more. For a structured count, try the 4-7-8 breathing timer or two sighs.
Frequently asked questions
What is diaphragmatic breathing?
Breathing with your diaphragm, the dome-shaped muscle under your lungs, so your belly rises on the in-breath instead of your chest and shoulders. It's slower and deeper than the shallow chest breathing most of us do under stress.
Is it good for sleep?
Many people find it helps them wind down. Slow breathing shifts the body towards its 'rest and digest' mode, and putting a hand on your belly gives the mind something simple to follow instead of worries.
How long should I do it?
Three slow breaths for a quick reset. Five to ten minutes for a longer practice. In one study, people practised daily for eight weeks.
What if I feel dizzy?
Slow down and breathe more gently. You don't need big breaths, just slow ones that move the belly. Stop if you feel unwell.
- Ma X et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology 8.
- Zaccaro A et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience 12.