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Day 3: Deep Breathing for a Parasympathetic Response

Jon talks with Elaine Williams about how to get out of “fear breathing” and into proper abdominal breathing to activate your parasympathetic nervous system (known as the "rest and digest" response). If you are having trouble getting the hang of deep breathing, watch the Day 3 bonus video below.

After watching today’s video or listening to the audio version, scroll down below and complete the rest of today’s assignment. Questions or comments? See our support email at the bottom of the page.

Looking for a different day of the program? Scroll down to see Previous Days.

Audio Soundtrack

Day 3 Bonus Video: A Technique to Get the Feel for Deep Breathing


Jon talks with Mind-Body Master Elaine Williams about proper abdominal breathing; topics covered include:

  • How we get into a “fear breathing” pattern, and the downsides of this pattern

  • A demonstration of proper abdominal breathing

  • The benefits of proper breathing

  • How and when to incorporate proper abdominal breathing into day-to-day life: Before stressful events, after meals, and at bedtime

*If you are having difficulty getting the feel for proper abdominal breathing, watch the bonus video above where Elaine Williams demonstrates a simple technique you might want to try.

Journaling Assignment

Don’t edit and don’t worry about perfection … just write; questions for journaling:

  • Are you typically in a fear breathing pattern?

  • What was your experience with today’s deep breathing exercise?

  • When do you experience your most difficult emotions, and how can you use proper breathing as a tool to calm your mind and body?

  • On a 1-10 scale (10 being worst) how would you rate your pain today?

Previous Days

Questions or Comments?

If you have any questions or comments about today's program, please let us know and we'll be sure to respond to you right away. Send us an email at