Welcome.
This short practice is designed to help you release stress and return to calm wherever you are and whatever your day looks like.
We'll use a natural breathing pattern called the physiological sigh,
Two gentle inhales followed by a slow extended exhale.
It's the same pattern your body uses instinctively when it needs to reset.
Find a comfortable position,
Seated or lying down.
Let your shoulders drop away from your ears and when you're ready,
Close your eyes or soften your gaze.
Begin by simply noticing your breath,
The rhythm,
The sound,
No need to change anything yet,
Just observe.
With every exhale,
Let a little bit more of your day fall away.
Feel the support of your seat or the ground beneath you and send a message of safety to your body.
Nowhere else to be or nothing to fix.
Now we'll begin the physiological sigh.
Take one deep inhale through your nose,
Then take a second smaller inhale of air,
A top-up inhale,
And exhale slowly through the mouth like a sigh of release.
Let's repeat that a few times together.
Inhale,
Small top-up inhale,
And exhale long and slow.
Again,
Inhale,
Top-up,
Exhale.
Once more,
Inhale,
Top-up,
And exhale.
Now continue in your own time,
Two gentle inhales through the nose and one long sighing exhale through the mouth.
Let the rhythm be smooth,
Effortless.
Each exhale is a softening of the body,
Each sigh a letting go.
Feel the tension leaving your body,
The shoulders softening,
Jaw unclenching.
You don't have to force calm.
You're simply creating the space for it to return.
Now release control of the breath.
Let it find its natural rhythm again.
Notice how you feel.
Perhaps a little lighter,
Quieter.
This simple pattern can shift your state in just a few short breaths.
Use it anytime stress builds or when you need to reset.
Take one last deep inhale and a long gentle sigh out.
Carry this calm with you as you move into the rest of your day.
