Sigh Your Way Out Of Anxiety

This is a wonderful practice to release stuck energy, anxiety or other emotions that need to be released from your body. To practice this technique you will take a double inhale through the nose, followed by an extended exhale. Is there something present in your body right now that you would like to release? Give this practice a try.

Transcript

This is a wonderful practice to release stuck energy,

Anxiety or other emotions that need to be released from your body.

If you feel called,

Perhaps bring to mind something that you want to release.

Perhaps it is anxiety or maybe it's another emotion or sensation that's present in your body right now.

If there's nothing that comes through for you,

Simply enjoy the releasing and clearing energy of this practice.

Physiological sigh is a double inhale followed by an extended exhale.

So through the nose if this is possible for you,

If not through the mouth is okay too.

Take the first long breath in through the nose then you follow it with a shorter top up breath like this.

Followed by a releasing exhale through the mouth.

So start to follow this breath pattern.

Do this five times and if at any point you feel lightheaded you can pause,

Take a few normal breaths and dive back in.

And if you finished your fifth breath just pause for a moment and just notice what's alive and present in your body.

So as we continue into this practice on your exhale I invite you to start making some sound on your exhale.

Whatever wants to come out.

So starting this breath again.

Allow any sounds to come out.

Allow the sounds to be an expression of whatever you're releasing from your body and from your field.

Continue with this breath.

Now if it feels comfortable for you,

You might even want to include some movements of your body.

So rather than doing this in a traditional still meditation posture,

Just observe if your body wants to somatically respond to how you're breathing.

Continuing this breath.

Maybe your shoulders want to move up on your inhale and drop on your exhale.

Maybe your arms want to move up on an inhale and shake or drop down on an exhale.

Or perhaps your spine wants to lengthen and extend on the inhale and round on the exhale.

Or perhaps you're even called to stand up and move and shake and stomp as you continue with this breath.

Be as subtle or as dynamic as you feel called to be.

This is your expression of breath and body.

Continue with this breath.

Allow sound to flow if that feels authentic to you.

Allow movement to be expressed if that is what you feel called to do.

Allow emotions to flow if they're beginning to surface.

All is welcome here.

All is welcome here.

We'll continue on with this breath for another minute.

Ahhh.

.

.

Ahhh.

.

.

Ahhhhhh.

Ahhhhhh.

Ahhhhhh.

Ahhhhhh.

Ahhhhhh.

Ahhhhhh.

Ahhhhhh.

Ahhhhhh.

Ahhhhhh.

Beautiful.

Now slowly bring yourself into stillness,

Releasing this pattern of breathing.

Place one hand on your heart and one hand on your belly.

And be present to sensations.

Be present to the feelings that lie beneath.

And really observing the echoes of your practice.

And when you're ready,

Doing whatever you need to do to transition back into your day.

Maybe it's stretching.

Maybe it's gently touching your body with love and with care.

And if you found this to be a particularly releasing practice,

Take some time to journal as a way to integrate your experience.

GONG.

Reviews

Thank you. This will immediately incorporated into my DBT and mindfulness practice. I left a hospital yesterday, after a particularly devastating ptsd episode led me there, and I feel a sense of anxiety that I am not as familiar with. Rather than a void, I feel an energetic anxiety that is still difficult to manage, despite the feeling seeming to "hurt" less. I needed this exercise. I do not feel it in my chest as much as when I began.

Thank you, so much.

The forcefulness of the beeath inhale and exhale helped bring me back. The second small inhale is a great touch for added mindfulness. Thank you for this short guided practice.

I was having a lot of work related anxiety, this helped a lot, thank you.

I was Door Dashing and anxiety hit. Usually I ride it out and go home to fix it after my shift. Today I tried this technique and in the first 5 anxiety was gone. I am sold. Namaste.

I found this track because I was having hiccups and I used that as the search term. This breathwork not only relieved my hiccups, but it settled my body and brought emotions to the surface that I needed to release. Thank you.

Really interesting practice. By the end, I was releasing big yawns which made me think about vagus nerve practices I've done before. My sinuses also seemed to clear! Powerful and wonderful reminder of how we can work our nervous system. Glad I persevered through my initial emotional/physical resistance to the releasing. Thank you! 🙏🏽🌸

What a lovely practice. Will use this when anxiety crops up again. Calm voice and gently precise instructions have started my day with colourful energy.
Thank you for the inspiration to bring my journal into this meditation space.
The bell to finish is the cherry 🍒 on the cake.

May you all be well
May you all be happy
May you all be free from suffering
Namaste 🙏🏼

Grounding practice to the intelligence of the body. Thank you for sharing this precious exercise.

This practice was empowering, I’ve come to realize breathwork is essential for me!

Excellent meditation! I really enjoyed it and appreciated her breathing along as well.

Amazing session, my body is still vibrating energy. 🙏💚

Exactly what I needed in this moment in this time & space today. Me being filled with love and gratitude 🙏

What an amazing experience that was! I didn’t realise I really needed that until I did that breathing. Thank you love, for helping me realising some extra feelings that wasn’t going to help on my day today, now I feel calm and ready to have an awesome day. 🙌🏼🫶🏼

I particularly enjoyed the music track in the back.

Thanks for posting. I found this effective for me. I did have to modify to a slower pace of breathing. ♥️♥️♥️♥️🐧

A healing practice. I began to move with the breathing before you said, so I knew I was on the right path. Journaled afterwards for a complete integration.
Thank you. Much appreciation to you!

Thank you for sharing I’m feeling more happy and energised letting go of all negativity and self doubt building more self belief ☺️🙏❤️💓💜

Very helpful at releasing stress and grounding me. Thank you. 🙏❤️

This really helped to stop my focus on a negative spiral I was in. Thank you

Cathartic. Thank you. 😊