My name is Karestan Konin and today we'll be practicing the physiological sigh paired with the statement,
I am safe now.
The physiological sigh is a natural breathing pattern that humans and even babies and animals use to reset the body during stress or after crying.
It's very helpful to quickly relieve acute stress and clear mental fog.
A study by researchers at Stanford University found that practicing the physiological sigh just five minutes a day for a month significantly improved well-being.
I have found that pairing the physiological sigh with the statement,
I am safe now,
Further helps me ground in the present moment.
So I'm going to offer that as a suggestion to you.
So to start,
Get comfortable sitting or lying down.
The only important thing is that your spine is straight and that your body is comfortable.
You can sit in a chair,
You can sit cross-legged on the ground,
You can be reclining or you can be lying fully flat.
The physiological sigh starts with a big inhale through the nose,
A second inhale to make sure your lungs are filled to the top,
Followed by a relaxed exhale through the mouth.
It sounds something like this.
Once you get the rhythm of it,
Try pairing it with the statement,
I am safe now,
With I on the first inhale,
Am on the second tiny inhale,
And safe now on the long exhale.
So let's do it together.
Get comfortable and let's start.
Inhale through your nose,
Filling up your lungs,
Top it off,
Second tiny inhale,
Make your exhale as long as you can and press down with your belly.
Again,
A big inhale through the nose,
Top it off,
And a relaxed exhale through the mouth,
Pressing down with your belly.
Again,
A big inhale through the nose,
Top it off,
And a relaxed exhale through the mouth,
Pressing down with your belly.
Keep going.
You're doing great.
As you go along,
You might try adding I am safe now to the breath pattern.
The I am safe now.
I am safe now.
I am safe now.
Continue on.
While you keep going,
I am going to make some commentary for the next few minutes to describe what is happening.
As you continue on,
You may start to feel lightheaded.
That is okay.
It just means things are shifting in your brain.
This breath pattern is safe and you are safe.
At some points,
The shifts in your brain will quiet down your overthinking.
Your hands may feel tingly or numb.
That is perfectly safe.
Let the breath continue to wash through your mind,
Washing away your thoughts.
Keep going.
You're doing great.
As you continue on,
You may continue to repeat to yourself,
I am safe now,
Along with the breath pattern.
Keep going.
You're almost there.
One final round.
After your next exhale,
Inhale through your nose all the way to the top and then exhale 75% of your air and hold.
Repeat to yourself,
I am safe now.
I am safe now.
I am safe now.
This breath hold is safe and you are safe.
This breath hold is very calming for your nervous system.
You have plenty of oxygen to support your breath retention.
Notice how clear your mind is becoming and let it clear.
If you need to breathe,
You can try swallowing or taking in a tiny sip of air like this to extend the breath retention.
Release the breath hold.
Take a slow deep breath in and let it go.
Notice how you feel.
Thank you for practicing the physiological sigh with me today.
Have a great rest of your day.
