Welcome and thank you for practicing with me.
The physiological sigh will help you to quickly release from small stressors in the moment.
The pattern is two inhalations through the nose and one exhale out the mouth.
I love this practice in the afternoon when feeling sluggish,
Or about an hour before bed to help unwind from all the day brought with it.
Perhaps come to lie down.
If it's easier for you to be seated,
Then please do so.
Inhale fully.
And exhale completely.
The physiological sigh breathing pattern is wonderful for giving yourself a total reset.
This active breath work can feel incredibly caring for our overtaxed nervous systems.
The pattern is two inhalations through the nose and one exhale out the mouth.
We will take about 30 rounds of this exercise.
We will take about 30 rounds of this breath pattern and then finish with two rounds of retention.
Suspending or retaining your breath when the lungs are full will actually help to supersaturate all the lung sacs so that you can actually breathe more deeply afterwards,
Leading to more presence and more grounding upon completion of this exercise.
Please go at your own pace and maybe with a more shallow breath,
Especially if life has been overwhelming recently or if you are new to breath work exercises.
Let your body unwind here.
Soften into the surface beneath you.
Inhale fully.
And exhale completely.
Think about any pent-up stress or emotions you'll be setting free during this practice.
So the first inhale completely fills the lungs.
The second is to sip up any more breath you can and a strong exhale out an open mouth.
And let's begin.
Through the nose,
Inhale.
Inhale again and release it.
Keep going through the nose.
In,
In and out.
Again,
Inhale space,
Inhale openness,
Exhale stress.
Breathe in and even more and let it go.
Good.
Stay with the pattern.
Feel yourself shedding blocked feelings.
Feel yourself getting clearer.
Focus on the breath.
Keep your attention on the rhythm of your breath.
What would you like to release and set free?
You're nearing the end.
That's it.
Stay with it.
Giving yourself a cathartic release breath by breath.
Clearing and opening to new possibilities.
Take it a bit deeper for two more rounds.
Now gently inhale through the nose.
Slowly filling,
Filling your lungs.
And at the top,
Just pause.
Suspend your breath and keep holding for as long as you comfortably can.
Allowing your body to soften as you continue holding.
Inviting yourself to remain at ease even when the breath is held with purpose in the body.
Whenever you feel ready,
Just a really gentle exhale.
You might like an opportunity to try another retention and see what happens.
Just see how calm and relaxed you can remain.
If you'd like one more,
Join with me.
Through the nose,
Inhale.
Feel your lungs expanding,
Your rib cage widening open.
Keep filling into all the little pockets.
And once you're full,
Hold at the top.
Stay really relaxed.
A soft breath out.
Turn your focus to nasal breathing.
Air in the nose.
Air out the nose.
You might feel tingles,
Vibrations,
Maybe noticing a change in body temperature.
It's all normal.
You've had a good release.
Scan from your head down to your toes,
Exploring all this new space you've created within.
Settle more deeply into relaxation.
And let your body be breathed here.
Take your time to move again.
Acknowledge yourself for taking these few minutes out of your day to breathe and feel renewed.
You'll get better and better every time you show up for yourself and your breath in this way.
You'll get better at breathing and setting yourself free from what's stuck.
Be sure to drink plenty of water after this practice.
Thank you for doing this valuable work,
And I hope to connect again soon.
