Welcome,
I'm glad you're here.
This practice is designed for the moments when you feel everything is too much.
When your thoughts race,
When your chest feels tight,
Or when your system suddenly shifts into overload.
You don't need energy for this practice.
You don't need focus or concentration.
You just need three simple ways to use your exhale to steady your system.
So when you feel ready,
Find any position that feels comfortable for you today.
You could sit,
Lean back,
Or lie down.
Whatever helps your body to settle without effort.
If breathing through your nose feels comfortable,
Please do so.
If not,
Breathe however works best for you.
Take a moment now to notice your breath as it is.
You don't need to change anything yet.
Just let your awareness land.
Today we will work with three kinds of exhale.
A slow exhale.
A sigh exhale.
And a complete exhale.
We will cycle through these several times,
Giving your system a clear set of signals that it can come down a notch.
So when you feel ready,
Let's begin.
I'll guide you through the first round,
And then you can take it at your own pace.
We'll start with a breath using a slow exhale.
So when you feel ready,
Take a natural breath in.
And then notice if you can breathe out more slowly than you usually would.
Not forced,
Just slower.
Rest here for a moment when you've completed.
We'll then explore a breath using a sigh exhale.
So again,
When you feel ready,
Take another gentle inhale and let the exhale leave your body as a soft sigh through the mouth.
This helps release the tension that builds during stress.
Again,
Resting here for a moment when you've completed.
Finally,
We explore a breath with a complete exhale.
So in your own time,
Take a soft breath in and let the exhale fade all the way to the end,
Finishing by itself.
Wait for the inhale to return naturally.
Don't pull it in.
This brief pause between exhale and inhale is normal and allows your system to reset.
You can rest here for a moment.
When you feel ready,
Let's try a second round.
So in your own time,
Take a gentle breath in,
A slow,
Unhurried breath out,
A comfortable inhale followed by a quiet sigh through the mouth as you exhale.
Finally,
A natural inhale,
Exhaling completely,
Pausing,
Waiting for the inhale to return when it's ready.
Again,
Resting here for a moment.
If you feel you'd like to,
You can take a third round.
So when you're ready,
A soft breath in,
Longer,
Slower breath out,
A gentle inhale,
A soft sigh out.
Quiet inhale,
Complete,
Unforced exhale.
Let the stillness come,
Let the next inhale arrive on its own.
Resting here for a moment,
Just noticing how you feel.
You might already feel a slight shift.
Maybe the speed of your thoughts has eased.
Maybe your shoulders feel a little less tight.
Maybe your breath feels steadier.
Even the smallest change is enough.
And we'll take one more full round when you're ready.
So in your own time,
Naturally inhaling,
Slowly exhaling.
Gentle inhale,
Soft sigh as you exhale.
Natural inhale,
Complete exhale.
Let the breath finish in its own time.
Allow the next inhale to come to you.
Resting here for a moment or two.
And then allow your breathing to return to its natural rhythm.
There's nothing more you need to do.
Your system knows how to settle when you give it simple,
Consistent cues.
And take a moment to notice how you feel now compared to when you began.
If the shift is small,
That's absolutely fine.
The practice is designed for safety,
Not intensity.
Small shifts are all we need.
When you feel ready,
You could deepen your next inhale slightly.
And maybe bring a little movement to the body,
Wiggling fingers or toes.
Having a stretch if you wish.
And allowing the eyes to open if they were closed.
Thank you for practicing with me today.
