The Physiological Sigh - Extended Practice

Want to deepen your experience of the breathing technique called the physiological sigh..? An evidence-based breathing technique for helping activate the parasympathetic nervous system to increase connection to safety and ease. Try this longer version, with periods of silence to practice and return.

Transcript

Hi, It's Mandy here. Welcome to this practice where we're going to explore the breathing technique called the physiological sigh, But in a little bit of an extended way so that we can really practice the technique. It's a simple, Gentle, And grounded way to help the nervous system regulate itself naturally. Many people that live with chronic pain notice that stress, Tension, Worry, Or even the anticipation of pain can keep the body in this state of protection. And practices like this one can help create moments of safety and ease. Not by forcing the body to relax because we know that doesn't work. But by offering the nervous system another experience, A softer experience and a steadier one. And this is a slightly longer practice, Like I said. So if this is your first time trying out this particular breathing practice, There is a shorter version available, Which you might want to check out first. And before we begin, Just remember, It's all an invitation. You know your body best. You can adjust this practice in any way that feels supportive. And that might mean changing your posture as you go along, Taking moments to open your eyes, And of course, Always returning to your natural breathing at any time. So just know there's nothing to get perfect here. We're just practicing a different way of breathing and seeing what happens. So just treat it as an opportunity to breathe one breath at a time, Nothing more. So if you're ready, Take a moment to settle in. You might be sitting upright in a chair. You can do this practice lying down or whatever posture feels right for you today. Just seeing if you can settle into whatever posture you've chosen. Making some space for breathing, Settling, Softening. If it feels comfortable you can close your eyes or soften your gaze. And just begin by simply noticing. The parts of your body that are feeling supported. Maybe noticing your feet touching the ground. Your back against the chair or bed. Maybe seeing if there's even a possibility of letting go a little bit more into that support beneath you. And as you rest here with a sense of kindness and curiosity, If you can bring that forth, I'll just mention a little bit about this practice. Physiological size and evidence-based technique that allows the body to kind of get used to what it's already naturally doing, The breath. And sometimes you might notice how the breath changes depending on what's happening. Maybe if you've been crying or in a moment of stress or emotional release, You kind of notice that the body naturally takes this deeper inhale and a long exhale, Like a real Ah, A big sigh, A release. And when we practice this intentionally, We can help activate the body's calming systems. This long, Slow exhale is a signal to the nervous system that in this moment, You know, There's more safety available. And for people living with persistent pain, These small moments of practicing safety, They really matter. In pain reprocessing therapy, We often talk about helping the brain and body experience cues of safety rather than danger. So it's not about pretending pain isn't real, But it's really helping the nervous system become less stuck in protection mode. And the breath is one way that we can practice that. So just noticing, In whatever way works for you, That right now, You're here. Right now, You're breathing. Right now you can access a part of you that feels okay. And we're going to practice learning this pattern of breathing together. And we'll just start out slowly. In this breathing technique, The breath has three parts. A slow inhale through the nose, Then a second smaller sip of air at the top, And finally a long, Slow exhale through the mouth. And it's this exhale that's the most important part. It's gentle, It's unforced. Let's try one together. So slowly breathing in through the nose. And before you inhale finishes, Just take another small sip of air in. And slowly exhale through the mouth, Sighing, Letting the breath leave gradually. And again, Breathing in through the nose. Another second inhale at the top. And a long, Easy exhale. One more inhaling extra sip of air and a slow release. And when you're ready, Just begin to practice this breathing technique at your own pace, Settling into practice. I won't do the counting or the words, Just find your own rhythm. And as you continue to practice the physiological sigh, You might notice sensations in the body slightly shifting. Maybe the shoulders are softening a little. Maybe the jaws, I'm clenching. Maybe you just are noticing that movement of air, The rise and fall of the chest. Just know that there's no right or wrong way to experience this practice. And keep breathing. And if your mind wanders, Which is a good chance it probably does, Because that's what minds do, Just gently noticing. And that noticing is a really important part of the mindful awareness we bring to this practice. Noticing the mind's wandered isn't a sign you've done anything wrong. You haven't made a mistake. When you notice this drifting, Maybe it's into planning or worrying, Analyzing, Judging. Just see if you can acknowledge it kindly. And return to the next inhale. Extra zip at the top. And an exhale. Practicing one breath at a time. And if at any point the breath is starting to feel intense or restricted or tight, Just return to your natural rhythm. That's okay. There's no need to push through any discomfort. This practice is about giving it a go, But also it's about listening. It's about choice. Finding your own way. If it feels okay you can always come back and try again. This two-part inhale and long slow exhale And in the same way, If difficult sensations in the body are there and that you're noticing them, Or emotions or thoughts are coming up, Just pay attention as best you can. There's no need to immediately fix or change them. You might just say, This is here, And I'm breathing with it. Just breathing, Returning and breathing. Checking in noticing how has this breathing practice been turning up in your body. Is anything different? Have you noticed any shifts or changes? And when you're ready, Just allowing the breath to return to its natural rhythm. Nothing to control, Nothing to force or fix at the moment. And just noticing the body breathing on its own. Knows exactly what to do. And noticing what you're aware of in this moment. Maybe it's movement, A sense of calm. Maybe there's other feelings. Maybe no change at all. Just know that it's all welcome. It's all information. And your nervous system is learning through these practices. It's learning that even these little moments of practice are enough. And you might acknowledge yourself for showing up and giving this a try today for practicing in this slightly longer sustained way. Knowing that you cared enough for yourself to practice in this gentle way. The physiological sigh can be practiced at any time. During stress, During a flare of your pain. Maybe before sleep or if you wake in the night. But it can also be practiced during calm moments of the day. Over time, All of these small repetitions help the nervous system become more familiar. With ease, With safety, With these moments of regulation. Helping the body spend a little less time bracing and a bit more time feeling supported. And as you get ready to move into the rest of your day, Just seeing if you can take even one small sense of this softness, This gentleness, This supported feeling with you. And knowing that you can always come back to one slow breath. And inhale through the nose, An extra sip at the top, And a long, Slow exhale through the mouth. This is the physiological sigh. Thank you for practicing it with me today. Bye for now.