If you often feel stressed, energyless or irritable, this is sometimes not due to improper nutrition or lack of sleep. Today I will show you a simple practice that you can try out directly in everyday life – without previous knowledge and without effort.

The solar plexus chakra controls how we absorb energy and use it for ourselves – mentally and physically. At the end of this video you will know a 2- to 3-minute tool that you can apply immediately if you feel stress or insecurity in your stomach. So you can specifically strengthen your energy level and your gut feeling.

Many underestimate how closely our well-being is connected to the middle of the body. But what is really behind these feelings?

WHY YOUR ABDOMINAL CENTRE IS MUCH MORE THAN JUST DIGESTION

Our abdominal centre is an area that can do much more than just digest food. Many people feel it very clearly: Just before a difficult conversation is coming up or an unexpected message arrives, the belly tightens as if a warning signal is triggered there. This feeling is not a coincidence. The so-called solar plexus chakra, also called manipura, sits right here – directly above the belly button, in the upper abdomen. In the yogic tradition, Manipura stands for “shining jewel” and symbolises our inner fire, self-confidence and the ability to make decisions. Many threads come together here: physical energy, willpower, but also our digestion and the famous gut feeling.

Why is this important to you in everyday life? Quite simply: the solar plexus chakra affects how much energy is available to you, how clearly you make decisions and how you deal with stress. When this centre works well, you often feel driven, courageous and can face challenges with inner strength. If the balance is disturbed, insecurities, lack of motivation or diffuse abdominal complaints appear – sometimes, even though you have slept enough and eaten a healthy diet. Often, inner stress and pattern dynamics also play a role, which is noticeable in this area. Thoughts and feelings that we do not consciously perceive can manifest themselves as pressure, heaviness or restlessness in the abdomen.

The connection between the abdomen and the head is now also scientifically well researched. The so-called peritoneal brain – a dense nerve plexus in the digestive tract – communicates constantly with our brain. Stress can affect digestion, but vice versa, a restless stomach can also affect well-being. Short-term mindfulness and breathing practises can reduce stress reactions and show positive effects on stress-related complaints such as irritable bowel symptoms in studies. Even a few conscious breaths into the abdomen can help calm the nervous system and get a clearer head.

So the solar plexus chakra is like a kind of inner power plant: it provides you with energy, gives you courage for new steps and helps you to distinguish yourself. At the same time, it makes you sensitive to signals coming from within – for example, when something doesn’t feel right or you suddenly spray with strength. Many people report that when tension is tensioned, they automatically hold their breath or breathe shallower. Conversely, a conscious, deep exhalation in the abdominal area can provide immediate relief. This is a sign of how closely body and mind are playing together here.

So if you are often unsure why you are sometimes paralysed or full of energy, it is worth taking a closer look at this centre. It is normal for the energy to fluctuate in everyday life – it is crucial to recognise the signals at an early stage and to know how to counteract them. In the next section, you will learn how to recognise whether your solar plexus chakra is blocked or already working hard and how this is noticeable in everyday life.

SIGNS OF A BLOCKED OR POWERFUL SOLAR PLEXUS CHAKRA

Many people notice certain signals in everyday life that may indicate an imbalance in the solar plexus chakra. So that you can classify them better, we look at the most important signs in two areas: physical symptoms and mental or behavioural indications.

Let’s start with the physical signs. A frequent indication is a feeling of pressure, feeling of fulness or discomfort in the upper abdomen – often without a clear cause. It may be that in stressful phases you suffer more from digestive problems, such as flatulence or loss of appetite. Sometimes you feel an inner tightness or a weak stomach, although you actually eat healthy and sleep well enough. Many also report that in such moments they unconsciously hold their breath or only breathe shallowly into the chest. Important: These symptoms can have many causes. If they are new, very strong or last longer, you should always have them checked by a doctor – mindful into-observation does not replace a medical diagnosis.

Let’s look at the mental and behavioural signs. A central signal is a persistent uncertainty or the feeling of not having control over one’s own decisions. Maybe you’ll find yourself pondering over and over again about little things or putting decisions off for a long time. Even a constant inner restlessness, which does not allow you to rest in the evening, can indicate an imbalance in the solar plexus area. Some experience a paralysing despondency or the feeling of not having access to their own strength – even if there is objectively no reason to do so. In stressful situations, you may lack confidence in your gut feeling, and you may have difficulty clearly distinguishing yourself or standing up for yourself.

But there are also clear signs of a powerful, balanced solar plexus chakra. People who are in their midst here often report a stable energy level, inner clarity, and the ability to bravely address challenges. They can distinguish themselves well, make decisions more easily and feel a pleasant warmth or space in the abdomen. The famous gut feeling is then clearly noticeable and gives orientation in everyday life.

An imbalance in the solar plexus area often correlates with the mentioned physical and mental symptoms. Studies show that targeted mindfulness and breathing exercises can help alleviate stress reactions and strengthen self-regulation. Short-term practises have shown in studies that they temporarily reduce the excitement of falling asleep and improve the subjective feeling of recovery – which in turn can have a positive impact on digestion and general well-being. It is not a question of “breathing away” complaints, but of perceiving the connection between mind and body more consciously and thus developing a new way of dealing with stress.

Use these clues to sense yourself mindfully. Even small changes in perception and breathing can make a difference. In the next step, I will show you a simple technique with which you can specifically activate your solar plexus area and gain more energy and clarity in stressful moments.

PRACTICAL TECHNIQUE: SOLAR PLEXUS BREATHING AND EVERYDAY INTEGRATION

Many people automatically breathe flat into the chest in stressful moments. This can cause the belly to feel blocked and the energy is missing. Especially here, a targeted breathing technique can help to bring more strength and tranquillity back into the system. The so-called solar plexus breathing is a simple method that you can try directly – whether you are at home, in the office or on the go.

This exercise lasts only two minutes and consists of three rounds of about 30 to 40 seconds of conscious breathing each. To do this, sit upright – on a chair, the sofa or the floor. Make sure your spine stays long and your rib cage can open easily. Place one hand on the upper abdomen, where you feel the solar plexus; the other hand you can easily place on your thigh. Close your eyes if you want and focus your attention on your breath.

Now breathe in slowly through your nose, counting to four internally. Feel the abdominal wall rise under your hand. Imagine that with each breath warm, yellow light flows into your abdomen. Hold your breath for a moment without pressing, then exhale slowly and calmly through your mouth or nose – counting to six. Let tension, doubt or stress flow out of the body with each breath. Repeat this procedure for three rounds. You can add an affirmation to each inhale, for example, “I’m calm and full of energy.” This enhances the effect and helps to maintain the focus.

This deep abdominal breathing activates the parasympathetic system and helps to dampen stress reactions. Studies show that even short, focussed breathing exercises of five to eight minutes can measurably reduce inner restlessness before falling asleep and improve the subjective feeling of recovery – even in people who experience a lot of stress. The conscious combination of breath, visualisation and affirmation further enhances this effect.

An important note: Some people with trauma experience or respiratory diseases find deep abdominal breathing unpleasant or get circulatory problems. If you feel dizzy, very restless or short of breath while practising, please break the exercise and continue breathing normally. If in doubt, talk to a specialist before working regularly with breathing techniques.

You can use Solar Plexus Breathe in the morning after waking up, before important appointments, or whenever you feel stressed or insecure. If you already have experience with breathing exercises, you can combine the visualisation with a short core exercise or a strengthening affirmation. It is important that you adapt the technology to your needs and integrate it regularly – preferably daily – into your everyday life. After just a few days you will notice how your energy level stabilises and your gut feeling becomes clearer.

With this practice you not only strengthen your centre, but also create a direct connection between body and mind. Conscious breathing in the solar plexus area helps you reduce stress and stabilise yourself internally – a small but effective step towards more energy and self-confidence.

In the next section you will learn why your gut feeling is much more than just a whim and how the solar plexus chakra can become a real compass for energy and clarity in everyday life.

YOUR BELLY AS A COMPASS FOR MORE ENERGY AND SELF-CONFIDENCE.

First, your belly can be a stable anchor for your sense of energy in everyday life.Second, two minutes of conscious solar plexus breathing is often enough to create noticeably more tranquillity and clarity.Third, if you repeat this little practice regularly, you will notice how decisions are made easier and your self-confidence is growing.

Try the 2-minute breath directly and write down in the comments what you felt – without any pressure, just your experience.

It’s not about perfection, but about small, honest steps.And remember: If you have serious complaints, always talk to your doctor – meditation complements, but does not replace medical care.

FREQUENTLY ASKED QUESTIONS ABOUT THE SOLARPLEXUS CHAKRA & YOUR CENTRE OF POWER