Your breath,
lower and slower

Rest one hand on your belly and one on your chest. The aim is to breathe from the base of your lungs, letting your diaphragm draw the air low, so your bottom hand rises first and your chest stays quiet. Most of us, especially under stress, breathe up high using the small accessory muscles of the neck and shoulders — which keeps the body on alert. Dropping the breath low is what signals safety. Follow the circle, and let your belly do the work.

This is a first taste. When you are ready to really feel the mechanics of diaphragmatic breathing — the small adjustments that change everything — that is part of the deeper guided work waiting for you in Golden Habits. Notice which hand moved more. That noticing is the whole practice.