IN THIS LESSON

  • Rhythmic Breathing is one of my favorite ways to guide large groups—it’s breathwork meets dance floor. Syncing breath with music creates this powerful collective energy that’s grounding, uplifting, and just straight-up fun.

    Try it like this:

    • For balanced energy: inhale through the nose, exhale through the nose

    • For slightly upregulated: inhale nose, exhale mouth

    • For full activation: inhale mouth, exhale mouth

    • Seated or lying down, place 1 hand on the belly and 1 on the chest

    • Breath Count is typically 4 or 8 beats

    • For balanced energy: inhale through the nose, exhale through the nose

    • For slightly upregulated: inhale nose, exhale mouth

    • For full activation: inhale mouth, exhale mouth

    Important Tips:

    • Let the air fill your belly—and very little in your chest. You should feel the hand on your belly rise while the hand on your chest stays is slightly rise.

    • Let your breath drop down low like you’re inflating a balloon in your lower belly.

    • Picture your breath expanding your ribcage 360°—front, sides, and back. This helps activate the diaphragm and deepen the breath naturally.

  • Diaphragmatic breathing, also known as belly breathing or abdominal breathing, engages the diaphragm—a dome-shaped muscle at the base of your lungs. When you breathe deeply into the diaphragm, the belly expands outward on the inhale and softens on the exhale. This type of breathing increases oxygen intake, promotes parasympathetic activation (rest-and-digest mode), and supports overall respiratory efficiency.

    From a nervous system perspective, diaphragmatic breathing helps stimulate the vagus nerve, which regulates heart rate, digestion, and emotional regulation. It sends a signal to your brain that you’re safe, allowing your body to shift out of survival mode and into a state of balance and restoration.

    Benefits:

    • Improves Oxygen Exchange

      Encourages fuller, slower breaths that maximize lung capacity and oxygen delivery to your cells.

    • Regulates the Nervous System

      Activates the parasympathetic nervous system, which slows the heart rate, reduces blood pressure, and calms the mind.

    • Increases Heart Rate Variability (HRV)

    • More consistent, regulated breathing leads to better HRV—linked to improved resilience, focus, and emotional flexibility.

    • Reduces Stress & Anxiety

      By calming the fight-or-flight response, diaphragmatic breathing can lower cortisol levels and ease symptoms of anxiety.

    • Strengthens the Respiratory System

      Improves diaphragm function and lung capacity, especially beneficial for those with shallow or chest-dominant breathing habits.

    • Enhances Mind-Body Awareness

    • Brings awareness into the present moment, reconnecting you with your body and creating a sense of groundedness.

    • Supports Emotional Release

    • Many people hold tension and unprocessed emotion in their breath. Diaphragmatic breathing helps unlock those layers, gently and safely.