Welcome to Day 7 of the Nervous System Reset here on Insight Timer,
Where you'll learn how your nervous system responds to stress and how to calm it when life starts to spiral.
Let's jump into today's session.
Hello and welcome to Insight Timer's Nervous System Regulation Challenge.
My name is Rachel Fernley.
Today's practice is called the physiological sigh,
A simple breathing technique that helps reset the nervous system.
It can help reduce stress and overwhelm,
Create more calm,
And support clearer thinking.
We'll be practicing this pattern intentionally today in a gentle way to support nervous system balance.
You can do this practice seated or standing,
Whatever feels most comfortable.
And as we move through it,
I'll invite you to let your body move with the breath and make some sound if that feels good for you.
Sometimes the body wants to stay still and quiet,
And sometimes it wants a bit more expression.
So both are fully welcome.
And a reminder,
You are in charge of the pace,
So feel free to go a little faster or a little slower than my guidance.
Also,
Feel free to pause at any point if it gets too much,
Or simply return to natural breathing whenever you need.
So here's how it works.
The pattern is one inhale through the nose,
Then a second smaller sip of air on top of that,
Followed by a long,
Slow exhale through the mouth,
Letting it go with a sigh.
So it should sound something like this together.
The double inhale fully expands the lungs,
And the long exhale signals safety to the body.
If you're able to inhale through your nose,
Please do.
But if that doesn't feel okay for you,
You can try inhaling through the mouth with your lips pursed as though you were blowing out a candle instead.
Just know that this might intensify the practice a little.
So let's start by finding a position that feels supportive.
If you're seated,
Let your feet connect with the floor.
If you're standing,
Feel your weight settling evenly through both feet.
And just take a moment to arrive.
Let your shoulders drop,
Soften your jaw.
And let's just take a regular breath in together,
And an exhale together,
And we'll begin.
So inhale through the nose,
Sip in a bit more,
And exhale out through the mouth.
Let's do that five more times.
Beautiful.
Now continue with this pattern of breath,
And if it feels right,
You're welcome to let your body move a little with the breath.
You might lift your shoulders gently as you inhale,
And let them drop as you exhale.
Or maybe you lift your arms as you inhale,
And let them drop as you exhale.
Or you might just simply invite some subtler movements in that want to happen.
Perhaps a swaying or a gentle rocking through the body,
Maybe more of an extension through the spine as you inhale,
And a rounding as you exhale.
Or you might prefer to stay still.
There's no right way.
So stay with this pattern of breathing,
Inhaling,
And sipping in some more,
And sighing it out.
Again,
Breathing in,
Sipping a little more in,
Filling up the lungs,
And releasing and letting the exhale be longer than the inhale.
So now,
Notice if there's any sound that wants to come out with the exhale.
Maybe an audible sigh sound.
Just allowing yourself to let it go.
Continue this way.
Maybe sound wants to come,
Maybe it doesn't.
Maybe there's a stronger sound that wants to come.
Maybe there's a release of frustration or anger or sadness that wants to be vocally expressed through the breath.
And if any emotion starts to surface,
That's okay.
Allow whatever wants to be expressed to express.
So two final breaths here.
Breathing in,
In a little bit more.
Long exhale out.
And last one.
Breathing in,
Sipping in a little more.
And final sigh out.
Beautiful.
Now,
Let the pattern of breathing go.
Return to your natural breathing rhythm.
And allow yourself to pause for a moment.
You may notice a sense of release.
A sense of greater calm in your mind.
Or simply a little more room and space in the body.
This practice is available to you anytime in moments of stress,
When you feel overwhelmed,
Or simply when you need to come back to yourself.
Good luck for the rest of the challenge.
