Instant Calm In Only 5 Breaths (Guided "Physiological Sigh")

A simple, science-backed breathing technique to calm your nervous system almost *instantly*. This short practice includes a brief introduction, followed by 5 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.

This is a quick practice to help you find instant calmness and peace.

This is perfect for whenever you feel that your sympathetic nervous system,

The fight-or-flight response,

Is being activated and you just need to find some instant relief.

We'll take five rounds of breath to help settle your nervous system.

How you will do this is two inhales through the nose and a long exhale through the mouth.

For me,

I love to take the first inhale about 80% so it's still a deep breath,

But the second exhale is when you exhale all the way to the top of your head,

The crown of your head,

And for the exhale through your mouth,

Just allow all the air to be released and empty out your lungs.

A very slow and deep exhale.

When you're ready in a comfortable seat,

You will exhale all the air out of your lungs and let's take one inhale through the nose,

Inhale again,

And deep exhale.

Inhale,

Inhale,

And exhale.

Inhale,

Inhale,

And exhale.

Inhale,

Inhale,

And exhale.

Last round.

Inhale,

Inhale,

And exhale.

Return to your usual breathing pattern and feel free to repeat this track or a couple more times of this breath pattern that is also known as the physiological sigh as many rounds as you need or until you feel your nervous system settled.

You can stay in this meditative state for a little longer and slowly blink your eyes open whenever you feel ready.

Reviews

Thank you 🙏🏻✨💫🤍

Gracias, gracias, gracias 🙌🏻

Lovely, simple and clear way to calm myself this morning. Thank you!