the return to baseline
Written by Desmond Olubunmi · Founder of Sunya
A return to the body’s natural, default rhythm.
Most adults breathe shallowly, high in the chest — the breathing of a system stuck in low-grade anxiety. Drawing the breath down into the belly engages the diaphragm, which stimulates the vagus nerve and lowers stress hormones, signalling to the body that it is safe. It is the quickest way to return an anxious system to baseline.
Close your eyes and rest one hand on your belly.
Inhale slowly through the nose, feeling the belly expand under your hand. Inwardly say:
Exhale gently through the nose or mouth, feeling the belly fall. Inwardly say:
Continue for 3–5 minutes.
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