- Take a second to intentionally pause, wherever you are. You might be coming into this practice with uncomfortable sensations, emotions, or thoughts, and I'm here to remind you that this is okay. This is a nervous system response - and we can maybe thank our nervous system for trying to protect us, and just spend the next few minutes being curious about trying something new.
- Inhale once through your nose.
- Then inhale a second time more forcefully.
- Then exhale fully through your mouth or nose and breathe out with an audible sigh sound. Relax your shoulders and let everything go as you sigh.
- Repeat 2-3 times.
- Once you’ve finished, notice if anything is different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? See if you can put words to what you notice, always remembering that whatever comes up is okay.
( i ) This breathing technique helps you offload excess carbon dioxide from your lungs, which activates the parasympathetic nervous system by sending a down-regulating signal to the body that allows it to return to the green zone. It lowers your heart rate and works as a natural tranquilliser for your nervous system.