Breathe With Me #6: Cyclical Sighing

Begin by sitting comfortably,

Back as straight as possible,

Shoulders back and relaxed,

Head facing forward,

Neck relaxed,

Chin parallel to the floor.

If you're sitting in a chair,

Bring the soles of the feet flat on the ground and move away from the back so you're not leaning against the back of the chair.

Once your body is well supported and relaxed,

Bring your attention to this moment and let's begin our practice.

Our practice is cyclical sighing for bringing more peace,

More calm to the mind and to the nervous system.

For this practice,

We'll be inhaling,

Pausing,

Taking one sip of air to fill up the lungs even more,

Pausing again,

And then exhaling through the mouth with a sigh for six seconds.

Let's begin.

Exhale naturally,

Normally,

And then take an inhale,

Fill up the lungs completely,

Fully,

Pause,

Take one sip of air,

And then exhale with a sigh for six,

Five,

Four,

Three,

Two,

And one.

Again,

Inhale,

Fully,

Completely,

Deeply,

And then pause,

Take one more sip of air,

Pause again,

Exhale,

Sigh,

Six,

Five,

Four,

Three,

Two,

And one.

Again,

Inhale,

Fully,

Completely,

Deeply,

Pause,

Take one more sip of air,

Pause again,

And then exhale,

Six,

Five,

Four,

Three,

Two,

One.

Inhale,

Fully,

Deeply,

Then pause,

One more sip of air,

Pause again,

Exhale,

Sigh,

Six,

Five,

Four,

Three,

Two,

One.

Inhale,

Fully,

Completely,

Deeply,

Pause,

Take one more sip of air,

Pause again,

Exhale,

Sigh,

Six,

Five,

Four,

Three,

Two,

One.

Inhale,

Pause,

Sip the air,

Pause,

Exhale,

Sigh,

Six,

Five,

Four,

Three,

Two,

One.

Last round,

Inhale,

Pause,

Sip the air,

Pause,

Exhale,

Sigh,

Six,

Five,

Four,

Three,

Two,

One,

And relax.

Find your normal rhythm of breathing and observe how you feel.

You can repeat this practice as many times as you need to throughout your day.

Thank you.