Find the Diaphragm Anchor
Identify and use diaphragmatic breathing as the first stable anchor when stress makes breathing shallow.
A stress breath does not need to be big. It needs to be low, quiet, and repeatable. Diaphragmatic breathing gives you a physical anchor when stress pulls attention into prediction, defense, or self-monitoring. The cue is simple: let the lower ribs and belly widen gently on the inhale, then let them fall on the exhale. If the shoulders lift or the chest strains, the breath is probably too large for the moment. Locate the moving part Put a hand below the ribs or lightly on the side ribs. The goal is not to push the belly out. The goal is…
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