Calming your nervous system

Diaphragmatic Breathing: A Simple Practice to Calm Your Nervous System

When you’re anxious, overwhelmed, or feeling stuck in survival mode, one of the easiest ways to help calm your nervous system is through your breath. Specifically, diaphragmatic breathing.

This isn’t just a relaxation trick. It’s a way to reconnect with your body, anchor yourself in the present, and gently shift out of fight-or-flight mode.

Why It Works

Diaphragmatic breathing engages the diaphragm (a deep core muscle under your lungs) and helps activate the parasympathetic nervous system—the part of your nervous system that promotes calm, rest, and safety.

When practiced regularly, this kind of breathing can:

• Lower heart rate and blood pressure

• Decrease stress hormones like cortisol

• Improve oxygen flow and help your body feel more regulated

• Support emotional grounding—especially in trauma work or moments of overwhelm

As a therapist trained in ACT and EMDR, I often recommend this practice to clients as a way to slow down and reconnect with the present. It’s a small tool that can make a meaningful difference, especially when emotions feel big and overwhelming. Anchor before action. Meaning don't let your first reaction be your only option.

Try It - a simplified version

Here’s a simple way to start:

1. Sit or lie down in a comfortable enough position. Place one hand on your belly.

2. Inhale slowly through your nose for about 4 seconds. Let your belly rise/go out (your chest should stay mostly still).

3. Hold it for a few (4 seconds)

4. Exhale gently through your mouth or nose for 6–8 seconds. Feel your belly fall/go in.

5. Repeat. Let your breath be an anchor.

   
   

If your mind wanders—that’s okay. You’re not doing it wrong. Just return to the next breath. No pressure, just presence.

Remember - Anchor before Action.

A Note on Nervous System Care

Diaphragmatic breathing doesn’t “fix” anxiety or erase trauma. But it does offer a moment of pause—a way to regulate without needing to control or avoid your experience. That’s a key part of the work I do with clients through ACT and EMDR.

If you’re looking for more support with anxiety, trauma recovery, or nervous system regulation, please get in touch–when you’re ready.