Ease Anxiety 3 Minute Reset

When tension builds before the day has even begun, this 3-minute Morning Reset offers instant release. You’ll learn the simple yet powerful Psychological Sigh, a natural pattern your body already uses to calm the nervous system. Each double inhale and gentle sigh may help you let go of emotional weight, soften racing thoughts, and awaken a sense of spaciousness inside. With soothing guidance, this breath practice brings a moment of peace before the world demands your attention.

Perfect for anxious mornings, busy minds, or whenever you need to start again with calm awareness.

Ambient music by Music of Wisdom Heart Alignment

Transcript

Welcome,

My name is Sandhya.

We'll practice a psychological sigh together.

I invite you to take two inhales through the nose.

One is full and then you take a small sip on top of it through the nose and then exhale softly through the mouth with a sigh.

You can imagine if you like fogging up a mirror with the breath on the exhale.

So let's do this together.

Deep breath in,

Another little breath in and a long sigh through the mouth.

Inhale,

Sip and exhale.

Inhale deeply,

Taking another small sip of air and exhale through the mouth.

And continuing at your own pace,

Each time you exhale imagine the breath carrying away any tension from the body,

From the mind,

From the body,

From the mind,

From the body.

With each inhale taking in fresh oxygen and energy and allowing that to fill up your chest and your lung.

On the sighing breath out,

Allow this to create calm,

Space and presence.

Taking one more deep breath in,

See if you can breathe in a little bit more and a long sigh out.

Allow your breath to return to its usual pace.

May you begin this day with ease and may you carry this steadiness into whatever comes next.