The physiological sigh is a powerful tool you can use anytime,
Anywhere,
To bring a sense of calm and ease.
You don't need to sit down anywhere special,
Be alone,
Or do or have anything special.
You can use it right where you are,
Whenever you need it.
Begin by taking a deep breath in through your nose,
Filling your lungs completely.
Once your lungs are full,
Take another additional sip of air to expand your lungs even further.
Then exhale slowly through your mouth with a long sigh.
Let's try this together.
Inhale deeply through your nose,
Pause,
Take another sip of air,
And exhale slowly with your mouth with a sigh.
Continue this pattern,
Breathing in deeply,
And taking in that extra sip of air,
Releasing it slowly with a sigh.
Feel the tension melting away with each exhale.
Inhale,
In,
Pause,
And take another small sip of air,
And exhale slowly.
In,
Take another small sip of air,
And exhale slowly.
Keep this pattern of breathing.
Breathing in,
Take another small sip of air,
And exhale slowly.
As you continue this practice,
Notice how your body begins to relax.
Allow your breath to guide you into a state of calm.
With each physiological sigh,
Imagine releasing any anxiety or worry.
In,
Take another small sip of air,
And out.
The physiological sigh doesn't have to be an audible sigh,
Which makes it really powerful as a tool that you can use when you start feeling anxiety on the very spot.
You don't have to go anywhere special,
And your breathing can just look like deep breathing.
It doesn't have to call attention,
And you don't have to do anything special to practice it.
In,
Take another small sip of air,
And out.
Remember to make sure that your exhales are longer than your inhales,
As this does the work to calm the nervous system.
In,
Take another sip of air,
And exhale with a sigh.
Visualize your breath as a gentle wave washing over you,
Bringing peace and tranquility.
With each exhale,
Feel yourself becoming more grounded and more centered.
You can continue this practice as the day goes on.
As you near the end of this meditation,
Return to your natural breathing pattern.
Notice how your body feels now compared to when you began.
Embrace the sense of calm and peace you've cultivated.
Remember,
You can use the physiological sigh anytime,
Anywhere,
To bring yourself back to a state of calm.
Carry this with you as you continue your day.
