Sit or lie down comfortably and close your eyes. Take a deep breath in through the nose, filling the lungs fully, expanding the chest.
On the exhale, let out a loud, audible sigh through the mouth — ahhhhhh — as if you’re releasing a heavy burden.
Inhale again deeply, drawing the breath all the way down into the belly. On the exhale, sigh it out again, imagining any stuck emotions, tension, or heaviness flowing out with the sound.
Repeat this cycle: slow, deep inhale through the nose; full, releasing sigh out through the mouth. Let the sound be as soft or loud as feels right. Continue for several minutes, allowing yourself to feel the relief, the opening, the lightening with each breath.
When ready, return to natural breathing, place your hands over your heart, and rest in the calm spaciousness you’ve created.
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