Emotion Regulation: Sigh Of Relief

Are you feeling stressed, disconnected, hopeless, depressed & dissociated? What if I told you there’s a simple tool that can help transform these challenging emotions into feelings of calmness, relaxation, concentration, and balance? If that sounds like something you need, I have just the technique for you to try.

In this track, I’ll guide you through a practice called Physiological Sigh, to naturally reset your nervous system. You can use this technique before, during, and after a triggering situation. To experience maximum benefits, consider incorporating it into your daily routine, such as during breaks at work or before sleep.

Remember, regulation techniques aren’t about avoiding feelings. As soon as you notice that you’ve been triggered, you can use this technique to lower the intensity of your emotions to a more manageable level, allowing you to fully feel and process what’s going on inside.

Music: Our Peaceful Ocean Composed by Music Of Wisdom

Transcript

Hello wonderful being, Welcome. I am Anisha and thank you for choosing me to be your guide today. Have you ever noticed how you instinctively let out a long, Deep sigh when you finally finish a challenging task or when a weight seems to be lifted off your shoulders? That sigh that you let out isn't just a sound, It's your body's way of releasing tension and resetting your system. Now imagine harnessing that natural process and using it as a powerful tool for relaxation. That's exactly what we are going to do today. You can think of that sigh like your body has a built-in reset button. So wanna try it out? Okay let's try. Take a deep breath in, Filling your lungs and expanding. And now exhale, Again take a deep breath in, Filling the air in your body. And this time with your mouth open, Exhale, Aah. Notice how did this sigh made you feel? We will learn an effective technique based on this to help you press that button anytime you need it. In this track first we will do the practice together and then I will explain why this practice works, What are the benefits of doing this, When to use it and when not to use it. So before we begin the practice let's check in with ourselves to see where we are at right now. Take a moment to turn your attention inward and notice how you are feeling at this present moment. What is the most dominant emotion right now? Name that emotion. Now consider the intensity of that emotion on a scale of 0 to 10, With 0 meaning completely absent and 10 meaning the most intense. So how would you rate the strength of this emotion present inside you? Now we know exactly where we are so let's start the practice. You can sit or stand in a comfortable posture that is relaxed and yet upright. You can either close your eyes or lower your gaze, Whatever feels comfortable to you. Begin by feeling the surface beneath you, Letting go of all the weight of your body onto the surface, Grounding you fully. Take a deep breath in, Coming home to this present moment and a slow breath out, Letting go of the need to do anything else or to be anywhere else. We are soon going to practice a special kind of breath, So let me first tell you what we are going to do. This breath has three steps, First we will inhale deeply through our nose, This initial inhale is going to be slow and deep, Once we take a full breath in through the nose then immediately we will take a second sharp inhale through our nose, This second inhale is a short additional breath that further expands the lungs. You can think of it like increasing the lung capacity to a hundred and ten percent. So the third step is after the second inhale we exhale slowly and completely through our mouth, As you exhale you need to focus on releasing all the air from your lungs, This exhalation is longer and slower, Usually lasting about six to eight seconds. You don't need to worry about remembering all these instructions, I am just sharing these three steps with you so you have a clear idea beforehand as to what you are about to do, I will be here guiding you through each step. So now let go of all these instructions and let's try this practice together. Take a deep breath in through your nose, Focusing on filling the lungs, Allowing the abdomen to expand, As you reach the top breathe in again, Now open your mouth and exhale slowly, Allowing your body to relax, Again breathe in deep and slow through the nose, When you are full with air take a quick second inhale and now exhale slowly and completely through your mouth, Repeat it one more time, Inhale deeply when you reach your full capacity inhale again and now exhale slowly through the mouth, Now one more time on your own, Remember two inhales and one long and slow exhale. Wonderful, Now I invite you to check in again with yourself, Take a moment to notice how you are feeling right now, Has your emotional landscape shifted since we began this practice, Perhaps the intensity of your initial emotion has changed, Or maybe a new feeling has emerged, So take your time to name the emotion and rate its intensity, Now to end this practice bring both of your hands to your heart, And thank yourself for taking this time out to make your nervous system feel safe and calm, Now repeat the word thank you to yourself, Whenever you are ready you can gently open your eyes if your eyes were closed and connect back with your surroundings, Now let me explain what we just did, So the double inhale helps re-inflate or fill up the alveoli sacs that is the tiny air sacs in our lungs which can deflate or shrink when we are stressed, And the extended exhale is crucial for offloading the carbon dioxide and activating the parasympathetic nervous system which promotes relaxation, So this is why you feel good after practicing this, If you found this helpful then you can repeat this two inhale and one exhale cycle one to three times in one sitting, So feel free to replay this track as often as needed and practice with me, I would recommend you to practice this particular technique for the rest of the week so that this way you will develop a habit, Regularly practicing this can offer several advantages, It can help reduce stress, Improve your mood, Optimize lung function, Enhance your mental focus and clarity and finally can help you sleep better, While this technique is generally safe it's important to listen to your body, So if you experience any discomfort while practicing it, It's best to take a break from the practice or stop it altogether and make sure you are not doing this practice just after eating because we should not practice any breathing exercise after eating, At last if you have any respiratory issues you can consult your health care professional before incorporating this technique into your routine, Remember everyone's journey to inner peace is unique, While this practice offers a powerful path to inner peace it might not be the perfect fit for everyone, So if this doesn't work out for you then don't worry, There is a tool out there for you, Feel free to explore other techniques on my profile to find the right fit for you, Thank you for listening, See you soon, Take care, Bye