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Stillness Practices

Belly Balloon

Breath-Focused

A grounding practice focused on expanding the lower abdomen rather than the chest to trigger deep relaxation. It shifts your body out of 'fight or flight' mode by stimulating the vagus nerve.

Instructions

  1. Place your hands: Rest one hand flat on your chest and the other flat on your lower belly. 

  2. Inflate the balloon: Inhale deeply through your nose, intentionally pushing your belly hand outward while keeping your chest hand completely still. 

  3. Deflate the balloon: Exhale slowly through your mouth, feeling your belly hand gently sink back toward your spine. 

  4. Keep chest quiet: Ensure your upper chest remains relaxed and immobile during each breath. 

  5. Count 10 rounds: Follow the rise and fall for 10 steady breaths.

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