It is definitely not the rest of the week, but better late than never. I have another breathing exercise that is the best yet: the physiological sigh.
A good exhale can let out all kinds of tension, but this exercise goes far beyond just letting out air. And it has been saving the day for me over the past couple of weeks as we cross-cross times zones and activities. Here you go:
Physiological Sigh Breathing (Double Inhale, Long Exhale)
Step 1: Get Positioned
Sit upright with your feet flat on the floor or lie down comfortably.
Relax your shoulders.
Let your hands rest loosely.
Step 2: First Inhale (Through the Nose)
Slowly breathe in through your nose.
Fill your lungs about 80–90% full.
Let your belly expand first, then your chest.
Step 3: Second Inhale (Top-Up Breath)
Without exhaling, take a second short inhale through your nose.
This is a quick “sip” of air to fully inflate the lungs.
Step 4: Slow Sighing Exhale (Through the Mouth)
Open your mouth slightly.
Slowly release the breath like a gentle sigh.
Make the exhale longer than the inhale.
Let your shoulders drop as you breathe out.
Step 5: Repeat
Do 3–5 cycles to quickly calm down.
For deeper relaxation, continue for 1–3 minutes.
Helpful Tips
The exhale should be longer than the inhale.
Don’t force the breath.
If lightheaded, pause and breathe normally.
This works well during stress, before sleep, or when feeling overwhelmed.
Here’s to rest anytime. May it be sweet.
Alicia