Guided "Physiological Sigh" For Instant Calm (Extended)

This is an extended version of my other track containing only 5 rounds of breath practice. "Physiological sigh" is a simple, science-backed breathing technique to calm your nervous system almost *instantly*. This track includes a brief introduction, followed by 11 rounds of guided breathing practice.

Perfect for moments of overwhelm, anxiety spikes, or when you need an instant reset.

Vibe: grounding, soothing, instant relief.

Transcript

This is Casey. Welcome to this extended version of guided physiological sigh breath practice. This breath modality is great for bringing instant calmness to our system, Especially when we feel slightly triggered or nearing our fight or flight response. So all you have to do is take a two part inhale through your nose and a big long exhale through your mouth. What I like to do for the inhale for the first part is to take around 80% of air, Take a pause and then take an extra sip of air all the way to the crown of the head, Take another pause and then take a long exhale, A long sigh through the mouth. For the exhale you have two options to either take a big sigh like or you can also slightly purse your lips so making an O shape like you're blowing air out of a straw which would sound more like. So whenever you're ready go ahead and empty all the air out of your lungs. Go ahead and take an inhale through the nose, Pause, Inhale again and exhale through the mouth. Inhale, Pause, Inhale, Exhale, Sigh it out. Inhale, Pause, Inhale, Exhale, Sigh it out. Inhale, Pause, Inhale, Exhale through the mouth. Inhale, Pause, Inhale, Exhale, Sigh it out. Inhale, Pause, Inhale, Exhale, Sigh it out. We'll go a little slower now so inhale again, Pause, Inhale, Exhale, Sigh it out. Inhale, Pause, Inhale, Exhale, Sigh it out. Inhale, Pause, Inhale, Exhale, Sigh it out. Inhale, Pause, Inhale again, Exhale through the mouth. Inhale, Pause, Inhale, Exhale through the mouth. Exhaling all the air out of your lungs. If you can hold for a brief moment at the bottom and then go ahead and take your next inhale coming back to your usual breathing cycle, Breathing pattern. Keeping your eyes closed for just a moment. Enjoy the stillness for just an extra moment and then blinking your eyes open whenever you're ready.