Yoga Nidra And The Physiological Sigh | 30 Minute NSDR

Relax into this short yoga nidra guided meditation practice to reduce stress and instill a deep sense of peace and calm, instantly. The physiological sigh works wonderfully in combination and as a precursor for yoga nidra or conscious sleep, actively preparing the body and mind for Pratyahara or the withdrawal of the senses to focus on sensations within the body. Let go of the thinking mind and relax into a state of just being. Rest deeply now, for you deserve it, you are worthy of it.

Transcript

Namaste.

This is Kristin and this is a short yoga nudra practice to help you breathe your way into calm.

In this practice,

We'll be exploring what's known as the physiological sigh,

A breathing technique that has the power to very quickly calm the nervous system,

Using the body to control the mind.

I invite you now to take a few moments to get the body completely comfortable,

Settling down into your little yoga nudra nest,

Reaching for pillows,

Blankets,

An eye pillow,

Anything that you need to ensure that the body is comfortable,

Supported,

And warm.

There's no rush.

Making any final adjustments to the body here so that you could become even just a little bit more comfortable.

You might even tuck yourself in the same way that a mother would to a beloved child.

It's important to ensure that the body is comfortable.

You may wish to enjoy a side-lying position,

A prone position on the belly,

Or even seated leaning up against a wall.

What does your body need?

From there,

I invite you to take a nice deep breath in through the nose,

Exhale through the mouth.

Relax the entire weight of your body down to the earth and the support of the props beneath you.

Allowing the back of the body to melt and to conform to the landscape beneath your body.

Knowing now that there is nothing that you need to do.

Know where that you need to be.

Instead,

Find a little comfort in knowing that you are here,

Taking this time just for you,

Showing up for yourself first.

Letting go of that grip of the external world,

All of those stressors,

Responsibilities,

And to-do lists.

Just allowing yourself to relax back into this experience of the deep rest that comes in the state of yoga nidra,

The yogi sleep or conscious sleep.

As you continue to relax the physical body,

Could you imagine relaxing the muscle of the mind?

Already starting to dissolve into the slower brainwaves that come with deep relaxation.

Letting go of thinking.

You might imagine thoughts like little love notes that you can fold up,

Set aside,

Come back to at another time.

Letting go of thinking and just relaxing back into sensing,

Feeling.

Realizing the support of the earth beneath your body,

Blankets,

The texture of your clothes,

The warmth of this little cocoon,

This nest that you've created for yourself.

Noticing the room around you now and where you are in the room.

Noticing any aromas or fragrance lingering in the nostrils.

Noticing any lingering tastes on the taste buds.

A sense of the darkness or the light beyond closed eyes.

Relaxing the eyes back and down.

Noticing any sounds that are present around you now.

Noticing sounds that are furthest away and the sounds that are closest to you now.

The sound of your breath.

Fall in love with the sound of your breath.

Breathing your way into calm.

We'll begin to introduce the physiological sigh,

A technique where we find a double inhale through the nose,

Followed by a long,

Smooth,

Slow exhale through the mouth.

You can choose to breathe through the nose or the mouth,

Whatever feels comfortable for you here.

On your next inhale,

Take two sips of air in,

Followed by a long,

Smooth,

Slow exhale.

Again,

Two sips in to fully inflate the lungs.

And a long,

Smooth exhale,

Letting go of tension.

One more.

Letting go completely now to relax back into the natural flow of your breath.

This involuntary motion of energy flowing in and flowing back out.

With each exhale,

Welcome the sense of letting go and letting in deep relaxation.

For now,

It is time to rest.

Now I invite you to welcome in a sankopa,

An intention.

You might feel drawn to use the intention.

I am happy,

I am healthy,

And I am calm.

I am happy,

I am healthy,

And I am calm.

Filling it in three times alongside three breaths.

I invite you to carry this sense of calm with you as we begin a rotation of consciousness throughout the physical body,

Drawing awareness from point to point,

Instilling each region of the body with a deep sense of calm and relaxation.

Begin to draw all of your awareness to the center of the forehead.

Relax the eyebrows,

Temples,

Cheekbones,

The radiant orbs of the eyes.

It is heavy,

Warm.

Sensing the tip of the nose,

The flow of air inside of the nostrils,

The space between the lips,

The tip of the tongue,

And the root of the tongue.

Notice the right ear listening.

Notice the left ear open,

Receptive.

Allow your awareness to rest in the space between the ears,

Drawing awareness down to the back of the throat,

Sensing the flow of air in the back of the throat,

Soothing,

Nourishing the vagus nerve,

The center of the chest,

Right side of the chest,

Shoulder,

Elbow,

Wrist,

Palm and back of the hand,

Thumb,

First finger,

Second,

Third,

Little finger,

The right hand and arm together,

The right side of the chest,

The side ribs and the waist,

The right hip,

Knee,

Ankle,

Heel,

Sole and top of the foot,

Big toe,

Second toe,

Third,

Fourth,

Baby toe,

The right foot and leg together,

Right side of the torso,

The right arm,

Awareness flooding the whole right side of the body,

Saturating the whole right side,

The sense of calm and deep relaxation,

Drawing awareness back to the center of the chest,

Left side of the chest,

Shoulder,

Elbow,

Wrist,

Palm and back of the hand,

Thumb,

First finger,

Second,

Third,

Little finger,

Feel the left hand and arm together,

Left side of the chest,

The side ribs and the waist,

Hip,

Knee,

Ankle,

Heel,

Sole and top of the foot,

Big toe,

Second toe,

Third,

Fourth,

Baby toe,

Feel the left foot and leg together,

Left side of the torso,

The left arm,

Awareness filling the whole left side of the body,

Trillions of cells filled with a sense of calm,

Peace,

Relaxation,

Prana and the whole left side,

Allow the awareness to fill both sides of the body now simultaneously,

Both hemispheres of the body and both hemispheres of the brain,

Sensing the back side of the body and the front side of the body,

Awareness filling the whole body as the whole body rests deeply now,

For the body knows how to rest,

The body knows how to heal,

Creating this architecture of time and space to allow the energy to go to where it needs to go.

Begin to notice the rhythm of the breath,

Sensing the natural flow of the breath,

Sensing the breath within the nostrils,

The right nostril and the left nostril.

You might notice the cool touch of the inhale and the gentle warmth or the humidity of the exhale,

Completely effortless in the breath,

Simply just observing when one breath ends,

The next begins.

You might begin to imagine the breath as a color,

A healing light,

Perhaps white,

Blue or rose gold light.

Pay attention to the volume of each breath within the lungs,

The breath filling and expanding every corner region of the lungs,

Visualizing the breath,

Visualizing the breath as a healing color of light,

Filling and expanding the volume of the lungs.

Notice where you feel sensations,

Notice all of the places the light of the breath touches,

The nostrils,

The throat,

The chest,

The abdomen.

Breathing your way into calm.

Letting that go.

Seeing here as pure spacious awareness,

What it feels like for the body to be breathed,

Experiencing this connection between body,

Mind,

Spirit.

Church at Taoists,

Caramelizing the heavy Mul auction,

Esports at Laoam,

Spend time you you Begin to welcome back in your Sankalpa.

I am happy,

I am healthy and I am calm Affirming it three times alongside three breaths Planting it like a seed Imagine each breath watering and nurturing that seed within the garden of the subconscious mind and Slowly begin to draw your awareness back down to the physical body Taking a nice deep breath in through the nose out through the mouth and just resting here for a moment the experience of the physiological sigh and the relaxation you may have cultivated here in your practice today resting here as long as you feel like you need When you are ready you might begin to wiggle the fingers,

Wiggle the toes You might enjoy nodding the head from side to side or even taking a gentle stretch.

There's no rush knowing that this breathing technique and yoga nidra can be used anytime,

Anywhere to reduce stress,

To alleviate stress instantly using the body to control the mind to instill a deep sense of peace and calm from within anytime you need it,

Anywhere I'd like to thank you so much for practicing with me today.

This breathing technique has truly been such a wonderful tool to help alleviate stress and to immediately instill a deep sense of peace and calm throughout my day.

I hope that you have found it to be supportive anytime you need it.

If you are joining me here from the Transformational Sleep Yoga Nidra Teacher Training,

Please leave a like,

A comment,

Let me know that you are here so we can follow along your journey.

If you're feeling called to attend a Yoga Nidra Teacher Training,

Please let's connect I'd love to hear from you.

If you enjoyed this video and you'd like to see more content from me,

You can subscribe to get notified when one new Yoga Nidra recording is released each and every week.

Please let me know if there's any specific content you are looking for,

Something that could support you and your practice.

I would love to create content specifically for you.

Thank you so much for being here,

For without you I would not be where I am.

Namaste.

Reviews

The Psychological sigh you mentioned here is different than what Dr. Andrew discussed, I believe the benefits will be the same, right!
Thank you so much for your help for all of us.

Namaste🙏🏻 just starting module three YNTT✨💫🦋🌈😘

So helpful..

Very good practice, thank you so much!🌷 You asked for ideas for further yoga nidras: would it be possible to create a yoga nidra for rumination/negative thought loops?

Amazing 🩵 Fell to a long sleep after 😄

Beautiful practice, one of my favorite teachers 🙏🏻😊

So enlightening thank you 🙏

Beautiful thank you! 🙏🏼

Thank you Kristyn,
The stillness at the end toon me out of the deep sleep states and out if thoughts fluttering about and into domething deeper.
I'm leaving that state homedsick, but hope it travel with me into the day
Thank you
🙏

You have such a gift 🧡

Another wonderful nidra practice, I was in very deep relaxation, thank you 🙏

You have a beautiful manner, and I look forward to returning to your practice

Thank you💜🙏

Lovely, calming. Wonderful yoga nidra. So glad I found you and it. Thank you 🙏🏼

I'm grateful i found you here on insight timer. I've been tuning into your channel on YouTube for awhile and it feels good to put some space between me and those algorithms. I'm enjoying the physiological sigh. Thank you for your offerings 🙏🏼

Ahhhh so peaceful and healing. Loved the breath work and your soothing instructions. Thank you. ☮️

Nice and calming voice. I would love to have a longer version. Thank you so much for the meditation.

Loved it. So relaxing!