The Sigh Breath

THE Relationship Blog

We have been discussing breathing this month. The breath is such a simple thing and yet everything we do depends on it. We can do nothing without it. As we mentioned a couple of weeks ago, most people don’t take a deep breath all day! No wonder we get tired!

Today’s breathing lesson is simple as well and can be done anywhere. It is recommended to do it at least twice a day if you are feeling particularly stressed.

The Sigh Breath

1. Get comfortable. (This technique does not require the closing of the eyes but you will feel more relief if you do the technique while your eyes are closed and include the self talk).

2. Once again take in a deep breath through your nose, for a count of 10.

3. Hold it for a count of three. (1,2,3)

4. Exhale slowly through your nose for a count of 10.

5. Do this three times.

6. On the fourth exhalation, slightly open your mouth and allow the breath to be expelled and allow the sound of a sigh (Ah….). Exhale slowly for a count of 15.

7. While exhaling, allow your shoulders, jaw, neck, face and chest to relax.

8. Do this 3 times.

While sighing, tell your brain to ‘STOP’! The chatter you keep going in there is tiresome and just adds to the anxiety. While you do your sigh breath, concentrate on the Ah…. The slow exhalation allows the carbon dioxide to build in your lungs and that will relax you.

Next month, we will start self talk and guided imagery.



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