Welcome to this meditation for calming and healing the nervous system and for moving into a more relaxed state.
You'll be invited into a few breathing patterns including something called the physiological sigh.
The physiological sigh is actually an involuntary reflex that happens several times an hour both during wakefulness and sleep.
This is the body naturally helping the nervous system recalibrate during emotional or physiological stress.
It also happens to help balance oxygen and carbon dioxide in the lungs.
There's research showing that humans naturally perform this kind of special sigh to help shift the nervous system out of activation more quickly.
We can harness this natural wisdom intentionally and here's how.
A physiological sigh consists of two inhales through the nose,
The first deep and the second one shorter,
Followed by a long slow exhale through the mouth.
This process not only optimizes lung function but also signals safety to the nervous system,
Helping the body shift towards a calm rested state.
If you're new to this kind of breath work or you have any breathing or respiratory challenges it's safest to try this while sitting down.
And as always practice at your own pace and in a way that feels most comfortable for you.
This practice is meant to be gentle and restorative and not forced.
You might begin by bringing your awareness to the breath.
Just noticing your breathing as you breathe in and out.
And you might take two deep slow and intentional breath.
Nice deep breath in.
Long exhale through the mouth.
One more time deep breath in.
Exhale releasing.
And as we move into the physiological sigh just a friendly reminder we're going to take a double inhale through the nose,
The first one deep and the second one shorter,
Followed by a long slow exhale through the mouth.
So beginning by exhaling.
Deep breath in through the nose.
Breathe in a little more.
Exhale through the mouth releasing.
Deep breath in through the nose.
Breathe in a little more.
Long slow exhale through the mouth.
Breathing in through the nose.
Breathe in a little more.
Exhaling through the mouth.
Deep breath in through the nose.
Breathe in a little more.
Long slow exhale through the mouth.
Deep breath in through the nose.
Breathe in a little more.
Exhale through the mouth releasing.
And when you're ready,
Allowing the breath to come back to its natural rhythm and pace.
And just noticing the breath as it is.
When we're practicing the physiological sigh there's no need to strain or hold the breath.
The goal is to bring your attention to the body and give your nervous system a signal that's telling it it's safe to settle.
And with a deep breath in,
A second shorter breath in,
And a long exhale,
We're sending those signals to the nervous system as an invitation to rest.
And you might take one more deep breath in.
Long exhale out.
And thank you for your practice.
