Hello and welcome to your short five minute cyclic sighing breathing practice.
For the cyclic sighing,
You will inhale and then take another inhale to fill all the way up and then open your mouth and exhale,
Sigh it out nice and long.
I'll guide you through a few rounds and then leave some time and space for you to do this on your own.
Let's go ahead and start in a comfortable seated position.
Your hands can rest comfortably in your lap.
Your shoulders are over your hips and your ears are over your shoulders.
Take a slow breath in through your nose and fill all the way up and open your mouth.
Exhale,
Sigh it out.
Two more times just like this.
Nice slow breath in and a calm breath out.
One more time together.
Nice big breath in,
Fill all the way up and open your mouth.
Exhale,
Let it all go.
Allow your eyes to soften down or fully close if they haven't already.
Begin to shift your attention to what it feels like to be supported by the ground beneath you.
Where does your body come in contact with the chair or the ground?
Start to shift your attention to the quality of your breath.
Noticing if it feels easy and relaxed.
Perhaps today it's a little more challenging,
A little more shallow.
Again there's no wrong answer here.
You're just simply checking in with your breath.
Take one slow breath in and one slow breath out.
We'll begin the cyclic sighing practice.
If at any point this becomes uncomfortable,
You're welcome to return to a breath that feels better for you.
Empty all the air from your lungs and take a breath in through your nose and then take another breath in,
Fill all the way up and open your mouth.
Exhale,
Sigh it out.
Let's do that again.
Nice slow breath in,
Take another breath in and then open your mouth,
Exhale,
Let it go.
Two more times together.
Take a breath in through your nose,
Breathe in again and open your mouth,
Exhale,
Let it go.
Take a breath in,
Inhale in a little more and open your mouth,
Exhale,
Let it all go.
Find a couple more rounds of this cyclic sighing at your own breath and at your own pace.
Take your last round of this breath and allow your breath to return back to a pattern that feels normal for you.
And take just a moment to notice how you feel.
Do you feel a little more calm and relaxed?
Does your breath feel a little easier now?
There's no wrong answer here and if you notice no difference at all,
That's perfectly fine.
Take a moment to acknowledge the effort that you put in today,
Remembering that it was enough and that you are always enough.
Take a slow deep breath in through your nose and fill all the way up and open your mouth,
Exhale,
Long sigh out.
Two more times.
Slow breath in,
Fill up,
Long exhale out.
One more time,
Making it the best one yet.
Take a nice slow rich breath in,
Filling all the way up and open your mouth,
Exhale,
Sigh it out.
Continuing to blink your eyes open,
Welcoming yourself back into your physical space.
Thanks so much for practicing with me today.
