The Power Source
This technique connects you with your inner center and leads to deep relaxation.
BeginnerInformation about this breathing technique
The Power Source, known as belly or diaphragmatic breathing, is a deep breathing technique where you consciously breathe into your belly so your abdomen rises as you inhale and falls as you exhale. This promotes relaxation and better oxygen supply.
- 1.Sit or lie down comfortably. Place one hand on your belly and the other on your chest.
- 2.Breathe in slowly and deeply through your nose for four seconds. Feel how your belly rises and pushes your hand upward, while your chest moves as little as possible.
- 3.Breathe out slowly through your mouth or nose for six seconds and feel how your belly lowers.
- 4.Continue this exercise for one minute, focusing on the feeling of your abdominal wall rising and falling.
This technique slows the heart rate, lowers blood pressure and signals to the brain that it is time to relax.
Belly breathing — in which the diaphragm moves downward on inhalation and the abdominal wall rises — makes efficient use of the largest breathing muscle and improves oxygen transfer into the alveoli, enhancing oxygen supply and energy availability.
This form of breathing activates the parasympathetic nervous system, lowers blood pressure and slows the heart rate. On a purely physical level, it has a calming effect.
Studies show that deep, slow breaths, as practised in diaphragmatic breathing, can significantly reduce stress and anxiety by triggering a relaxation response in the brain and bringing the autonomic nervous system back into balance.
Additional findings suggest that belly breathing supports circulation, digestion and venous return, promoting both physical and mental relaxation — for example through a gentle massaging effect on the organs and favourable pressure distribution in the abdomen.
Sources (APA):
Ma, X., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults: A randomized controlled trial. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
Magnon, V., Dutheil, F., & Vallet, G. T. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Scientific Reports, 11, 19267. https://doi.org/10.1038/s41598-021-98736-9
Hamasaki, H. (2020). Effects of diaphragmatic breathing on health: A narrative review. [PMC].
Cleveland Clinic (ca. 2023). Diaphragmatic breathing: Benefits of deep breathing. Cleveland Clinic Health.
Bentley, T. G. K. (2023). Breathing practices for stress and anxiety reduction: A review. [PMC].