When we’re stressed or anxious we often carry tension in the belly, especially if our breathing becomes shallow or uneven. The practice of soft belly meditation may help restore balance to the nervous system by engaging the vagus nerve.
When the belly is soft, our breathing tends to become fuller and longer. Fuller breaths are thought to exchange more oxygen and engage the vagus nerve, which supports the parasympathetic nervous system and can help guide us out of fight, flight or freeze mode.
In this guided meditation script on soft belly breathing, we bring attention to the belly as we take slow, patient breaths. By doing our best to relax and soften the abdomen, we may feel more at ease. Practicing this style of breathing in formal meditation can make it easier to bring into everyday life.
- Practice Time: <10 minutes
- Purpose: Balancing the Nervous System
- May Help With: Mindfulness of the Body, Relaxation, Calm
- Practice Level: Beginner
Here’s a Sample of the “Soft Belly Breathing To Invite In Calm” Guided Meditation Script:
So, to ease anxiety, you might start by taking a moment to relax your body.
Softening any unnecessary tension in your belly and shoulders,
and finding a posture that feels both relaxed and alert.
Now closing your eyes or looking downwards,
and resting your hands in an easy, effortless way.
Taking a few moments to scan your awareness through the sensations of your body,
and wherever possible, softening and releasing obvious areas of physical tension.
Relaxing the breath,
and breathing in through your nose and out through your mouth.
This may be a little unfamiliar,
but when done in a natural, easygoing way, it can be a very relaxing way to breathe.
In through your nose and out through your mouth.
In through your nose and out through your mouth.
Now letting your belly be soft.
If the belly is soft,
more oxygen may reach the bottom of the lungs.
There may be better oxygen exchange.
Oxygen moves more easily into the blood,
and it goes to all the cells in the body,
including the cells in the brain,
supplying your brain with the nourishment it needs.
If the belly is soft,
it can help activate the vagus nerve.
Vagus means wandering,
and this nerve wanders up
through the abdomen and chest,
back to the central nervous system in the brain,
and it is associated with relaxation.
It is often described as a counterbalance
to the fight or flight stress response.
How to Use This Soft Belly Breathing Meditation Script
Breathing practices are safest when guided by those who have been trained to guide others in breathwork. Additional training in trauma-sensitivity is recommended, as breathwork can be stimulating, leading to an adverse reaction for some participants.
This particular belly breathing meditation script is suitable for beginners, as it does not ask participants to forcibly modify or retain the breath. The meditation merely invites one to bring mindfulness to their belly while breathing normally and naturally.
Prior to teaching soft belly breathing to others, familiarize yourself with the practice. It should feel safe and supportive in your own body. This script may be read in person, live online, or recorded as either an audio or video meditation.
Conclusion
Our breath is a tool we always have with us for working with the mind. When nervous, stressed or anxious, our belly gets tense and our breathing gets shallow. By changing the breath, we can also influence what is felt in the mind. Soft belly meditation is a beginner-friendly practice anyone can do for greater calm and ease.
