7 Minutes To Decompress | Cyclic Sighing

Let's take 7 minutes to decompress.

Begin by finding a comfortable seated position.

Close down the eyes or settle in to a soft gaze.

Feel the ground beneath you as you straighten your spine and lift through the crown of your head.

Begin to narrow your awareness to the space around you.

Notice if you can identify any sounds.

Notice the temperature of the air around you.

Now narrow your awareness to your own body.

Notice the natural rhythm of your breath.

Notice the sensation of your clothing on your skin.

We're going to do a breathing exercise called cyclic sighing.

It will be two inhales through the nose followed by a long sigh out through the mouth.

It will sound a little like this.

We'll try it together.

Begin by exhaling all of your air out.

Inhale through the nose,

Take in a little more air,

Long sigh out.

Inhale through the nose,

Take in a little more air,

Long sigh out.

Inhale through the nose,

Take in a little more air,

Long sigh out.

Inhale through the nose,

Take in a little more air,

Long sigh out.

Continue this breathing at your own pace,

Trying to extend your exhale a little bit longer with each sigh out.

Notice if your shoulders are inching up towards your ears with each inhale and try to consciously relax them.

If any thoughts are calling for your attention,

Just acknowledge them and allow them to pass you by,

Returning to your cyclic sighing.

Form normal breathing but stay here in this moment.

Notice this newfound sense of calm,

This sense of release.

Know that this calm is always within you.

Whenever you need to,

You can tap into this sense of calm.

Be well.