ritual · for stress & anxiety
Diaphragmatic (Belly) Breathing
How to use
Place one hand on your chest, one on your belly. Inhale slowly through your nose for 4 counts, letting your belly rise (not your chest). Hold briefly. Exhale slowly through your mouth for 6 counts. Practice 5-10 minutes daily and use in stressful moments.
How it works
Directly activates the parasympathetic nervous system via vagus nerve stimulation. Lowers cortisol, blood pressure, and heart rate within minutes. The most studied non-pharmacological anxiety intervention with strong clinical support.
Where to buy
N/A - free technique. Guided apps: Calm, Headspace, or free YouTube guides.
Typical cost: Free
Safety notes
If breathing exercises increase anxiety (not uncommon), start with shorter sessions or use a guided audio instead of self-directed practice.