IPGR001 Guided Relaxation: Diaphragmatic Breathing

In this debut relaxation session from the Intersectional Psychology podcast, Aurora Brown guides you through a diaphragmatic (or "belly") breathing practice — the foundational technique for nervous system regulation. Whether you're new to relaxation exercises or already building a daily practice, this episode offers a grounding, affirming space to reconnect with your breath, body, and inner safety.

You'll learn how deep breathing calms the brain's stress responses, helping to bring your body into a parasympathetic state — where rest, recovery, and healing become possible.

In this episode, we'll explore

🌬️ The science of diaphragmatic breathing

🧠 How breathwork calms the amygdala and activates the vagus nerve

🌊 A guided 3-3-6 breathing rhythm to regulate anxiety and panic

❤️ Affirming modifications for diverse bodies and abilities

🌿 The role of breath in building long-term emotional resilience

Helpful Tips

✅ Practice seated or lying down — whatever feels safe ✅ Try this breathing rhythm 3 times a day, even for just a minute ✅ Revisit this episode whenever you need to regulate, decompress, or centre yourself

Download a transcript of this episode on IntersectionalPsychology.com.

Chapter timestamps

00:00:00-00:00:18 Title cards and announcements

00:00:19-00:05:48 Welcome and introduction to diaphragmatic breathing

00:05:49-00:16:59 Diaphragmatic breathing relaxation practice

00:17:00-00:19:50 Why we need an intersectional model

This episode of Intersectional Psychology was researched, written, recorded, and edited by Aurora Brown.

Stay Connected

Follow the podcast to catch next week’s episode — which features our first guest in conversation on decolonising mental health!

🔗 Subscribe wherever you get your podcasts 🌈 Share this episode with someone who deserves a moment of calm 📮 Got feedback or questions? Reach out at @IntersectionalPsychology 🎁 Support this podcast and access bonus content, including additional episodes and interviews, as well as more guided mindfulness sessions, go to Patreon.com/IntersectionalPsychology. As an independent media creator, I really appreciate your support. 

References

Cavé, J. (2024) Diaphragmatic breathing frontloading. Johannesburg: Impact Training.

Cunningham, R. (2017). Yoga for athletes. Champaign, IL: Human Kinetics.

Goldfried, M.R. & Davison, G.C. (1995-2005). Diaphragmatic Breathing. The Cleveland Clinic Foundation.

Kaufman, K.A., Glass, C.R., & Pineau, T.R. (2018). Mindful sport performance enhancement: Mental training for athletes and coaches. Washington, DC: American Psychological Association.

Porges, S.W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. New York: W.W. Norton & Company.