This is Benjamin.
We're going to do a simple and effective breath work practice today called the physiological sigh.
It was recently made popular by neuroscientist and podcaster Andrew Huberman and we're going to take that practice and offer it up as a way to really improve your day.
Now Dr.
Huberman's own research shows that this is one of the most effective techniques for quickly reducing stress,
Calming the body.
It's a short easy method involving a double inhale through the nose followed by a long slow sigh out through the mouth.
It only takes a few minutes so find a comfortable quiet place where you can safely pause and focus.
Now first I'll explain it a little bit more.
It's a double inhale through the nose.
So inhale number one you're going to fill up to about 80% capacity.
Now don't get hung up on the numbers.
Just think mostly full but not quite full.
And then on that second inhale also through the nose you're going to fill up all the way up like you're topping off with oxygen.
Then we release with a long slow sigh out the mouth.
So it's going to sound a bit like this.
And I'm going to cue you through both inhales as well as the exhale.
Okay so let's get to it.
Take a moment to settle into your seat.
Bring awareness to the feel of your feet on the ground.
Letting that sense of grounding rise up through your body.
Drop your shoulders slightly and notice if you've been holding any tension there.
You can close your eyes if you'd like or you can keep them open.
Whatever feels best for you.
We'll begin by simply noticing our natural breath.
Letting our body fully arrive in this moment exactly as it is.
And in just a moment when I cue you we're going to begin the physiological sigh together.
I'm going to guide you through 10 cycles of this breathing technique.
We're going to begin with our first cycle in 3,
2,
1.
Inhale through the nose.
Inhale again to fill completely up.
And then sigh it out fully through the mouth.
Inhale.
Inhale.
Sigh it out completely.
Inhale to top it off.
And release with a long exhale through the mouth.
Inhale into the nose.
A second inhale.
Release completely with a sigh through the mouth.
Beautiful work.
About halfway through.
Inhale.
Inhale again.
Long slow sigh out the mouth.
Just releasing the body.
Relaxing the body.
Inhale.
Inhale again.
Release with a long slow sigh out the mouth.
Just surrendering to the moment.
Again,
Inhale through the nose.
About 80%.
Top it off with another inhale.
And release it with a long slow exhale through the mouth.
We've got two more cycles.
Inhale.
Inhale.
Release completely with a long steady sigh.
Beautiful.
Last cycle.
Inhale.
Inhale again to top it off.
And release with a long slow sigh out your mouth.
After this final cycle,
Let your breath return to its natural rhythm.
Taking a moment to rest.
Noticing the sensations in your body.
The calmness spreading throughout your system.
Feel and appreciate how just a few mindful breaths can shift your mental and physical state.
Breath is a simple way to empower yourself to face the day with a greater sense of ease.
With more clarity.
And you can return to this practice anytime you need to reset or release a bit of stress.
Thanks for taking a moment.
Thanks for taking this time for yourself.
Let's navigate this day ahead with calm and with confidence.
Thank you for practicing.
