3. Soft Stomach Breathing

About This Lesson

Relaxation is a skill that can be developed, and breathing is the first step. This lesson introduces Soft Stomach Breathing, a foundational skill used throughout In The Zone Skills Training.

Rather than pulling the stomach inward as you inhale, you learn to let the stomach expand. The lesson demonstrates a simple breathing rhythm: inhale through your nose to a count of four, then exhale slowly to a count of eight.

Soft Stomach Breathing can help you manage stress, relax, and regain control. It also provides a foundation for Relaxation Therapy and later breathing skills used throughout the Mulry Method.

Learn more about how Stomach Breathing supports vagus nerve regulation.

All In The Zone Skills Training Lessons

• 1. In The Zone Skills Training – Introduction
• 2. Relaxed Moves
• 4. Position of Comfort and Relaxation Therapy
• 5. Autonomic Nervous System
• 6. Relaxed Flow vs Stress and Tension
• 7. Power Moves
• 8. Power Breathing Routine
• 9. Polyvagal Theory 1 – Introduction
• 10. Polyvagal Theory 2 – Mind-Body Integration
• 11. Polyvagal Theory 3 – The Vagus Nerve
• 12. Social Learning Theory 1 – Introduction
• 13. Social Learning Theory 2 – How To Maximize Success
• 14. Social Learning Theory 3 – How Perception Shapes Behavior
• 15. Social Learning Theory 4 – Expanding Constructs
• 16. Social Learning Theory 5 – The Language Of Science
• 17. Social Learning Theory 6 – Internal and External Locus of Control
• 18. Social Learning Theory 7 – Reward Value & Self-Navigation
• 19. Social Learning Theory 8 – Become A Self-Learner
• 20. Social Learning Theory 9 – Self-Navigation
• 21. Social Learning Theory 10 – Applying SLT
• 22. Social Learning Theory 11 – Be Your Own Coach
• 23. Social Learning Theory 12 – Reward Value
• 24. Social Learning Theory 13 – Behavior Potential
• 25. Social Learning Theory 14 – Expectancy
• 26. Social Learning Theory 15 – Psychological Situation
• 27. Elastic Moves
• 28. Basic Stretching Routine
• 29. Advanced Stretching Routine
• 30. Total Readiness Routine
• 31. Focused Moves
• 32. Healthy Back Exercises – Section One
• 33. Healthy Back Exercises – Section Two
• 34. Healthy Back Exercises – Section Three
• 35. Healthy Back Exercises – Advanced Back Routine
• 36. Position of Strength Transfers
• 37. Polyvagal Theory 4 – Expectancy and Neuroception
• 38. Polyvagal Theory 5 – Integration
• 39. Skills Review
• 40. Welcome To The Mulry Method
• Foundational Research & Theoretical Sources