The Deep Abdominal Breath - A technique to manage stress or any uncomfortable feelings

July 17, 2025
by Tanya Quarterman, CH CI
Photo by Darius Bashar Photo by Darius Bashar

This is a technique that I learned when I was training in hypnotism 23 years ago. I still practice it and teach it to most of my clients.

  1. Start by placing your non-dominant hand on your belly with your pinky just above your belly button.

  2. Breathe in to a count of three while gently pushing out your abdomen.

  3. Hold your breath for a count of three.

  4. Exhale evenly and slowly to a count of six. It may take several breaths to regulate to this count.

Sounds simple right? Well if you're familiar with breathing techniques then for you it will be easy and familiar. If you are not familiar with breathing techniques here are a few helpful hints:
Typically on an in-breath there is a sucking in at the belly or the chest. With this breath we're pushing out the diaphragm. It may help to visualize inflating a small balloon in the belly on the in-breath.
Engaging in this breathing exercise for five breaths will take one minute. Engaging in this breathing exercise for 2 minutes will begin to stimulate the vagus nerve and release endorphins, melatonin and serotonin.
My suggestion is to practice this technique when it's not needed, so it’s easy for you to recall when you do need it.
Cheers to managing uncomfortable feelings and energies in a positive way!
Tanya is a Certified Hypnotist, Hypnotherapist and Certified Hypnotic Instructor with an office in Panama City, Florida.





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