In this practice,
We will be using the physiological sigh.
This breath pattern helps eliminate the effects of stress from the body quickly and effectively,
As well as helping to regulate the nervous system so that you can feel calm and think more clearly.
Studies have shown that even just a couple of breaths like this have a positive effect on the body.
This technique involves taking one long inhale through the nose,
Followed by a short second inhale through the nose,
And exhaling fully out the mouth.
So it should sound like this.
We will be taking 10 breaths like this.
I will be guiding you and breathing along with you.
But remember that this is your practice and if you need to breathe a little bit slower,
I invite you to honour that.
Begin by taking a little bit of a stretch or giving the shoulders a little bit of a shake,
Just inviting in some movement to begin to dissipate and dissolve some of that stress or anxiety that's sitting in the body.
You might even want to give your whole body a shake.
Just bringing in some movement,
Whatever feels good.
And in your own time coming into a place of stillness,
Moving your awareness to the surface beneath you and the support it offers you,
Noticing the points of connection with your body,
Your sit bones,
Your feet,
With that support.
And just noticing where in the body you might be holding,
So giving those shoulders permission to drop,
Unclenching the jaw,
Relaxing the hands or the stomach muscles,
Wherever you are noticing a holding.
Taking one cleansing breath in through the nose and letting go out through the mouth.
Let's begin the breath pattern together.
Breathing in,
In again and slowly out the mouth.
Breathing in,
In again and out.
Letting that exhale be nice and long.
Letting that stress melt out the body through that exhale.
And on this last breath together,
See if you can breathe just a little bit more deeply.
Fully in,
Breathe in a little bit more and completely let go.
Coming back to a natural breath,
Noticing the body now,
The state you are in.
Perhaps getting a sense of anything that has shifted from these ten simple sigh breaths.
If you would like to extend this practice you can go back to the beginning and repeat again and as many times as necessary.
Otherwise taking a nice deep cleansing breath in through the nose to seal out this practice.
And exhale,
Let go out through the mouth.
Bringing that awareness once more to the ground beneath,
The surface beneath.
Inviting some movement back into the body,
Having a stretch.
And in your own time opening your eyes and coming back to this present moment,
Noticing your surroundings.
Come back to this practice whenever you need support to release any stress and anxiety from the body.
Or whenever you need to take a quick moment to connect with your breath throughout the day.
Sending you peace and thanks for listening.
