Extended Exhale Practice To Relieve Overwhelm (No Music)

Extending your exhale signals directly to your body that it is safe to let go, shifting your nervous system into a restorative state of rest and calm. In this practice, you will use the traditional technique of Sitali or straw breath to release accumulated tension and soften your physical response to stress.
Return to this session whenever you need to unwind, slow your pace, and invite deep ease back into your body.
This is part of a dedicated collection of foundational breathing techniques I have created to support your daily practice.
Note: This track does not include music. Instead, I will guide you with my voice and the sound of my breath.

Transcript

Extending your exhale signals to your body that it's safe to let go and shifts your nervous system into a state of rest and calm. With each extended exhale, Invite your body and mind to release any excess accumulation of stress or anxiety. In this practice, You'll inhale for a count of four and exhale for a count of eight using a technique called sitali or straw breath. You'll inhale through your nose and exhale through pursed lips as if breathing out through a straw. You can save this practice and come back to it anytime. Let's start with two breaths together. Breathe in through the nose. Breathe out through the mouth. Inhale, Let your ribs expand. Exhale, Let your body soften. Before we move into counting, First become aware of your natural breath. Allow yourself to tune out of the outside world and tune into the sensations as you breathe. The sounds of your inhale and exhale. The feeling of rise and fall. At the end of your next inhale, Pause and purse your lips. Allow your exhale to softly release through your lips. Inhale again. Pause at the top. Pass your lips. Soft exhale. Now let's breathe to my count. Inhale, 2, 3, 4. Purse your lips. Exhale, 2, 3, 4, 5, 6, 7, 8. Inhale, 2, 3, 4. Pause. Exhale, 2, 3, 4, 5, 6, 7, 8. Inhale, Two, Three, Four. Pause at the top. Exhale, Two, Three. Four, Five, Six, Seven, Eight. Inhale, Two, Three, Four. Pause. Exhale, Two, Three. Five, Six, Seven, Eight. Inhale. Pause. Exhale. Pause. Out. Now on your own. Keep your shoulders soft. Keep your muscles around your eyes relaxed. See if you can soften your body a little more with each exhale. If you lose count, Begin again when you hear the next round. Three more rounds. Two more. One more. Release the count and the technique and softly come back to your natural breath. Allow your body to breathe at its natural pace. And take a moment to tune in and see how you feel. Notice if anything has shifted. Let's close with a breath together. In through the nose. Out through the mouth. Thank you for practicing with me.