Physiological Sigh: The Reset Breath

Join Carolyn for a breath-led reset practice, perfect for clearing stress and starting fresh. Using a research-backed controlled breathing exercise, you'll sense a shift in your lungs and mental chatter. Part guided breath practice, part self practice and with a couple of quiet moments near the end to simply notice.

Take it slow, with gentle breaths, especially if you're new or life feels intense right now.

* A more detailed version and a longer, faster-paced variation are available under Carolyn’s Premium tracks.

Transcript

Welcome,

I'm Carolyn.

Let's explore the physiological sigh,

A wonderfully calming breathwork tool that research shows can help reduce stress in the moment.

Sit in a relaxing position or come to lie down on your back,

Chest open and neck unlocked.

Arrive into this moment and this sighing practice with a slow inhalation and let yourself soften as you release an exhale through your mouth.

You can choose a pace that's best for you today.

It's fine to go slower or softer,

And there's no need to do it perfectly.

Relax your entire being with a soft breath out and let's begin.

I'll ask you now to inhale through your nose,

Taking your time.

Fill your lungs to maximum capacity.

Pause for one second in fullness through your nostrils.

Inhale a bit more and release all the breath slowly out your mouth as your body relaxes.

Calmly begin another inhale through your nose,

Ballooning your belly and fill up to your chest.

Pause,

Then take another sniff of breath in and a sweet extended breath out an open mouth.

Let's go again.

Inhale until your lungs are completely full.

Pausing,

Another inhale now and a long exhale to expel stress and soften everywhere.

Inhale without rushing or forcing.

Hold a second inhale to supersaturate your lungs and let it all go through your mouth.

A few more rounds as you find your perfect pace.

Ceasing that breath pattern,

Draw in one long slow breath through your nose and one longer breath out your mouth.

Now shift to nasal breathing or a more natural breath for you.

Relax your whole body and notice if you are more connected to your breath.

Has any space opened up in your body?

Notice without judgment,

Just breath flowing in and flowing out.

Thanks for practicing with me today and thank you for gifting yourself a few minutes to breathe and feel renewed.

This practice and your breath are always here whenever you need to return.

Reviews

Very much needed, than you! I feel calm and at peace🙏🏻🦋💕

This meditation gave me peace and serenity before an important job interview 🙏🏼 Thank you for what you do so well

I appreciate your encouragement to experience the breath at one's own pace, rather than overlaying a particular breath rhythm that may not match. Well done. Thank you.

So very needed today. I am feeling much calmer now. Thank you 🙏

Thank you so much for that centering breath practice. It really helped reconnect me to my body and the present moment. 🙏🏽