by Ondine Brooks Kuraoka

Transform your daily experience through mindful breathing. Take a few normal breaths. Did your chest expand, or did your belly? If your chest expands more noticeably, you may typically take shallow breaths, which may increase symptoms of anxiety.

To begin mindful breathing from the belly, lie down, placing one hand on your stomach. Inhale to a slow count of four, expanding your belly like a balloon. Feel your belly rise beneath your hand. Then exhale slowly to the count of four and feel your belly deflate. When this feels comfortable, try it from a sitting position, and then standing.

The goal is to retrain yourself to breathe from your belly most of the time. You will feel the difference as you adopt a more relaxed state.