“Then the Lord God formed the man out of the dust of the ground and blew into his nostrils the breath of life, and the man became a living being.”
— Genesis 2:7 (NABRE)
There is something profoundly sacred about our breath. From the very beginning, it was the breath of God that gave us life, the divine exchange that animates both body and soul. In our busy and anxious world, many of us have forgotten how to truly breathe. We rush, we strain, and we live from the chest instead of the heart. But when we return to the gentle rhythm of diaphragmatic breathing, also called “belly breathing,” we rediscover the stillness where God speaks.
What Is Diaphragmatic Breathing?
Diaphragmatic breathing is a natural and restorative way of breathing that engages the diaphragm, the large muscle beneath the lungs. Instead of shallow, quick breaths that barely reach the lungs, this form of breathing draws air deeply into the body, allowing the belly to expand and gently massage the internal organs.
This simple act does more than calm the nervous system. It grounds us in the present moment and restores balance to both body and spirit. It is, in many ways, the breath of peace.
The Healing Power of the Holy Breath
When we breathe deeply, we are not only nourishing our bodies with oxygen; we are also opening ourselves to the Holy Spirit, the Ruah of God, who renews us from within. The same Spirit that hovered over the waters in Genesis desires to hover over the restlessness of our hearts and bring forth new life.
Each deep breath can become a prayer, an inhalation of God’s love and an exhalation of all that burdens us. As we breathe slowly and intentionally, the heart rate slows, the body softens, and the mind grows still. This physical peace creates sacred space within us for grace to flow freely.
“Peace I leave with you; my peace I give to you. Not as the world gives do I give it to you. Do not let your hearts be troubled or afraid.”
— John 14:27 (NABRE)
How to Use Diaphragmatic Breathing Before Prayer
Here is a simple way to begin your time of prayer or meditation:
- Find a quiet place. Sit comfortably with your back straight and your feet grounded on the floor. Close your eyes.
- Place one hand on your heart and one on your abdomen. Feel the gentle rise and fall of your breath.
- Inhale slowly through your nose. Allow your belly to expand as you draw in air. Imagine yourself breathing in the life-giving Spirit of God.
- Exhale gently through your mouth. Let go of tension, worry, and distraction. Offer everything back to the Lord.
- Repeat for five to ten slow breaths. With each breath, whisper a simple prayer:
- Inhale: “Come, Holy Spirit.”
- Exhale: “Fill me with Your peace.”
After a few minutes, you will notice your body begin to relax, your thoughts quiet, and your spirit become more receptive. Now your heart is ready to pray, not from a place of rushing, but from resting in God’s presence.
Step Outside and Breathe in God’s Creation
This time of year, the air itself seems to invite us to breathe. The crispness of autumn carries a freshness that awakens both body and soul. Step outside for a few moments before your prayer time. Feel the cool breeze fill your lungs, notice the beauty of the changing leaves, and let your breath align with the quiet rhythm of creation.
As you breathe in the invigorating air, imagine God’s Spirit filling you with renewal. Let each exhale be a gentle surrender of all that weighs you down. In these moments outdoors, surrounded by God’s handiwork, your breathing becomes a sacred act of gratitude for the life that flows through you.
Integrating This Practice into Your Daily Life
You can weave diaphragmatic breathing into any moment of your day. Try it before your morning prayers, at the start of Mass, or whenever you feel anxious or distracted. It is a sacred pause that reminds us that God is as close as our next breath.
As you breathe deeply, remember that each breath is a gift, a whisper of divine love sustaining you. Inhaling His grace and exhaling your surrender—this is the rhythm of a heart at peace with God.
“Let everything that has breath give praise to the Lord.”
— Psalm 150:6 (NABRE)
Reflection for Today
Take five minutes before your prayers to rest your hand on your heart, breathe deeply, and say, “Lord, breathe new life into me.” Step outside, feel the freshness of the autumn air, and let His peace rise within you, one holy breath at a time.