Audible Exhale

A simple breathing practice for making your exhale audible. After an easy breath in, you’ll let the breath out with a sound and feel the vibration in your lips, throat, and chest. You’ll hear three options to follow along with: a lip trill, a long “voo,” and an open “ahh.” You’re welcome to use any of them, or any sound that feels natural to you.
Part of a series of quick nervous system resets.

Transcript

In this practice, We'll be breathing out in a way that makes noise. So making our exhale audible. I'll give you three different options, But I do encourage you to make any sound you'd like to make. There is no right way to do this. Whenever you are making a sound that creates vibration in the throat and in the mouth, You are strengthening your vagus nerve or toning the vagus nerve. So the first one that we'll try is a lip trill. So go ahead and breathe in. And then exhaling. Like a horse whinnying. You can try pinching the sides of your cheeks. This next time we try, It's a little bit more vibration in the lips. Go ahead breathing in. I don't know. Option two is making a voo noise. So I'm pairing a consonant sound with a vowel and breathe in. Exhaling, Vrooom. Just trying to hold and sustain that the best that you can, But this is a lower noise. You can feel deeper in the body. We'll go ahead and try this again, Breathing in. Vrooom! And last but not least, We'll go ahead and just say, Ah, On the exhale. So this is more of a breathy sound. So we'll go ahead and breathe in. Grrrrrr! Exhaling like we just plopped on the couch, Resting every muscle in the body. Once more, Breathing in. Exhaling, Ah.