I called it the "Sigh of Release". And one, single cycle takes on average about 3 seconds. This is probably the single, most requested and used breath technique I teach for so, so, so many reasons.
I'll share most with you here. "Why not all of them?" - I hear you ask. Only because I want you to remember the key benefits of this technique. And also who and where to practically use it.
All the little nuances and 'deeper' benefits is available in later more advanced coaching. So for now - check this out.
The Sigh of Release
This amazingly simple (you know by now I am all about simple and easy to use) technique can be practised literally anywhere. Driving a car (with or without kids in the back). During a conversation. Whilst walking. In a meeting. Even during a disagreement with someone. Literally anywhere at anytime.
It's basically like a huge, conscious sigh. And most of us know what a 'sigh' feels like. But the Sigh of Release has some particulars around it.
Firstly, it can be done as a single cycle. And takes on average about 3 seconds. Sometimes a single rep can extend to about 5 seconds. But even this is producing instant benefits. And I know you'll agree that you would still call 5 seconds 'instant'.
Secondly, this breath technique is an inhale through the nose and exhale through the mouth. With a difference.
The inhale through the nose is gentle without any undue strain. Just a comfortable inhale. It's a full or deep inhale. So not shallow or rapid. But a nice, slow-medium full breath inhale through the nose.
Now here is one if the amazing benefits you don't get in other breath practises. I use what I call an 'air dump'. It's a rapid, full dump of air through the mouth. Often it's best that this is audible. I don't mean you are yelling from the rooftops. But if you are self-conscious and try to make this gentle and quiet. Then the exhale becomes controlled, rather than just releasing it.
The 'air dump' is a big dump of air - almost like an over-exaggerated sigh (hence the name). There may be a second or so of residual air once you complete the initial air dump exhale. That's fine.
Thirdly, for maximum benefit I also have a slight pause after the air dump exhale. It's like the full 'completion' of the release and allows so many of my senses to re-balance in a micro-second. That brief pause can often be a moment of almost pure bliss.
Here's a short video (60 seconds) below showing you exactly what I mean.
You can begin to see why I call it the "Sigh of Release". It is largely an exaggerated sigh. But with a conscious inhalation through the nose and an air dump through the mouth.
The extreme benefit of the Release
Now I refer to this air dump as the Release. In this moment you are releasing the tension, anxiety, stress, excitement, joy whatever emotions you want to balance out. The release is not only physical. But you will experience an emotional release. And often a spiritual release. This latter one is harder to describe (and maybe quantify) and I'm confident that some of you will experience this and understand what I am referring to.
This process, both the inhale and the exhale is a lovely, balanced process allowing a fast, rapid dump of carbon dioxide (CO2) resulting in nervous system return to a much more calm, relaxed and regulated state.
So How Many Should I Do?
To get into practise and allow this to become an unconscious habit over time, I'd suggest linking up 3 to 5 of these as a continuous cycle. You will definitely feel the difference after three (3) for sure. Five will increase the experience.
Once you are used to the process. And both you inhale and exhale are full, yet relaxed. You'll find that a single Sigh of Release is often all you need to reset you nervous system and experience a rapid sense of calm and peace. Allowing clear through and more feeling of your body.
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