Welcome to Day 11 of the Mid-Year Reset here on Insight Timer.
Your daily moment to pause,
Reflect and return to yourself.
Consistency is where real change begins.
Enjoy today's session.
Welcome,
I am Carolyn.
Let's explore the physiological sigh,
A wonderfully calming breathwork tool that research shows can help reduce stress in the moment.
Every time I practice this one,
My body sheds heaviness and tension that I didn't realize I'd been holding.
Let's see how it goes for you today.
Sit in a relaxing position or come to lie down on your back.
Long spine,
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.
We won't rush this breath exercise,
You'll get the hang of it and there's no need to do it perfectly.
Most importantly,
You can choose a pace that's best for you today.
It's fine to go slower or softer.
Maybe we can create an intention together of using this time to let go of just a little stress.
Just a little.
For today.
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.
Keep going.
Calmly begin another inhale through your nose.
And once you're as full as possible,
Hold.
Then take another sniff of breath in.
And a sweet extended breath out an open mouth.
That's it.
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.
Breathe in,
Ballooning your belly,
And fill up to your chest.
Pause.
And inhale even more.
And let it all go.
You're doing great.
Again.
Breathing in space.
Breathing in openness.
See if you can take it a bit deeper for two more rounds.
Feel yourself shedding blocked feelings,
Shedding physical tightness and the weight of the world.
You're getting clearer and opening yourself to new possibilities.
Ceasing that breath pattern,
Draw in one long,
Slow breath through your nose.
And one longer breath out your mouth.
Relax your whole body.
Now shift to nasal breathing or a more natural breath for you.
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.
Perhaps you are also sensing that you've let go of just a little stress.
In your mind or your jaw or your belly.
Maybe you were able to let go just a little for today.
Let's reflect.
Were you able to let go of something you didn't realize you'd been carrying?
We'd love to hear how the practice felt for you.
Please share in the challenge forum.
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.
Thank you for watching.
