When stress or anxiety builds, our breathing patterns can change without us even noticing. We may begin taking shorter, shallower breaths, particularly during moments of uncertainty or emotional overwhelm.

Belly breathing, also known as diaphragmatic breathing, is a simple technique that can help us slow down, reconnect with our bodies, and respond more intentionally to stress.

In this brief guided exercise, Naomi Rosenkranz walks viewers through the basics of belly breathing, offering an accessible practice that can be used throughout the day.

What You’ll Learn

• How to recognize your breathing patterns: Notice whether you’re breathing primarily through your chest or allowing your abdomen to expand.
• How to practice belly breathing: Follow gentle instructions for breathing in through your nose and out through your mouth while noticing the movement of your abdomen.
• How breathing can support emotional regulation: Explore how slower, intentional breathing may help reduce physical tension and support a calmer response to stress.
• How to make breathing exercises part of your routine: Practice for just a few breaths at a time, whether you’re sitting comfortably or lying down.

When Might This Practice Be Helpful?

For those navigating infertility, fertility treatment, reproductive loss, or family-building uncertainty, emotionally demanding moments can arise unexpectedly.

You might try this exercise before a medical appointment, while waiting for test results, after a difficult conversation, or whenever you notice stress beginning to build.

You can also practice during quieter moments, making the technique more familiar before you need it.

A Gentle Reminder

Breathing exercises are not about forcing yourself to feel calm or making difficult emotions disappear. They are simply one way to support yourself when things feel overwhelming.

If focusing on your abdomen feels uncomfortable, you can modify the practice, rest your hands elsewhere, or simply notice your natural breathing. Avoid forcing deep breaths or breath holds, particularly if they make you feel dizzy or uncomfortable.

There is no perfect way to practice. Start with what feels manageable for you.