SSSSS-Breath/ Hissing Breath: Release & Relax

Clear mental clutter and relax quickly with the Sssss-breath. This breathing technique combines slow outbreaths with a hissing or white-noise sound and visualization to help relax the nervous system and let go of anything troubling the mind simultaneously.

Transcript

Hi there and welcome to this short exercise to bring you more focus and clarity. I like to call this the hissing breath or the S breath. This is very simple. You only need to do it two to maybe five times maximum. So it's a very quick exercise. You can combine it with a visualization of clearing out mental clutter and stress if you like. But just the act of the breath itself will give you the benefit of feeling centered and calm by activating the parasympathetic system and helping your prefrontal cortex, Right, That the main controller, The most evolved part of our brain, Come more fully online so we can make better decisions. So this breath is breathing in through the nose and breathing out through the mouth. You The out breath is very long and slow. In fact, We make a hissing noise like a snake. So this noise can be as quiet or as forceful as you like. And that really depends on your state of being and your state of mind. You may feel like having a very gentle, Quiet, Subtle exhale that you can barely hear yourself. Or if you're dealing with a lot of irritation or aggravation or stress, You might want to have a more forceful, Louder exhale. There are also different ways you can shape your mouth. This could be more like a. Sound or the hissing through the teeth. So you can try it and see what feels best to you. We are always breathing in through both nostrils to fill up completely and then closing the eyes and extending that hissing sound, That white noise sound as long as possible. That means at the end of the exhale, Your diaphragm and your abdominal muscles are helping to control the pressure so that there's not too much unevenness. So smooth it out as best you can and you'll find that as you do the second, The third round or more it gets easier and easier to have a nice smooth exhale. This is one of my favorite exercises so welcome to the hissing breath. All right, I'm gonna do one so you can see what it's like, And then we'll do a few together. I wanna reinforce that it's really important to close your eyes either all the way or most of the way. You can have a soft gaze down on something that's not moving if that feels better to you, But we want to remove some of the outer stimulation and really be focused on that white noise, On that sound, Because it helps bring internal focus and clarity. It helps us come to our center and it's very soothing for the nervous system. So we want to leave as much of our sensory capacity on that sound as we exhale as possible. So here is one example. So you can see as I ended the exhale, I took a natural breath in and then let it go again to reset the system. Then you will go straight into the second one, Breathing in fully and extending as long as you can. I want to also add that if you're a person that likes visualization, This is a really great technique too. Kind of streamline your mindset to let go of extraneous thoughts and worries and concerns and just things that you're juggling in your mind, You can imagine on your exhale that they are being swept away from you in a tunnel, That you're actually blowing them far away, Clearing the clutter out of your mind. So let's do it together. You can do this standing or seated. Be comfortable, Spine is straight, Ribs are lifted so we can get a full breath. Close the eyes. Inhale fully through the nose. And exhale, Making a sound. Breathe in normally. And breathe out normally. Second one, Inhale, Fill all the way up. Normal breath in through the nose. And out. Third one. Leave your eyes closed. Let your breath return to normal. And very importantly, Notice any difference in your system right now. Do you feel calmer? Quieter. Does your mind feel more one-pointed? So we just did a few rounds, But you can do five or six if you need it. But you'll see that the benefits of each of those breaths does increase. So each one you do, The more calm and centered you will get. And this is great for mental clarity. Visualizing getting rid of any extraneous thoughts or worries or concerns. So you can come back to this whenever you need it. It's a very, Very brief experiment with the amount of white noise, The pitch of the sound, And with the optional visualization as well, And see what feels best to you.