Dissipation Breathing
Materials Needed:
To Support Feeling:
Pressured
How to Do It
Imagine that the external pressures you’re feeling are a heavy fog surrounding you. Stand with your feet firmly planted and take a deep breath in, imagining you’re drawing clean, fresh air into your body. As you exhale, visualize the fog dissipating and being pushed away by your breath. With each exhale, imagine more of the fog clearing until you’re standing in a bright, clear space, free from external pressure.
Why It Works
This breathwork exercise combines deep breathing with visualization to help dissipate the feeling of being overwhelmed by external pressures, creating a mental space where you can feel calm and clear.
Guided Practice
Sit comfortably and place your hands on your belly. Close your eyes and take a deep breath, feeling your belly rise and fall.
Take a deep inhale, allowing your belly to expand fully with air. As you exhale, imagine any pressure or tension in your body dissipating with the breath. Feel the release of the exhale as a softening or easing of tension, or maybe a gentle sense of relief. Continue to breathe deeply, using each exhale as an opportunity to release pressure or tension from your body. Perhaps you notice a particular area that feels tight or constricted—imagine the breath flowing into that area and carrying away any discomfort. Allow yourself to stay with this visualization, noticing how each exhale creates a sense of lightness or ease. You might also observe any thoughts or emotions that arise with each breath, letting them pass like clouds in the sky. As you deepen into this breathwork practice, notice how your body feels with each breath. Perhaps there is a growing sense of relaxation, a feeling of lightness, or maybe just a greater awareness of where tension remains. Allow yourself to explore these sensations fully, noticing any insights or realizations that come from this focused breathing. Let this practice connect to releasing pressure in your daily life, noticing any patterns or connections. When you feel ready, take a few more deep breaths, gently releasing any remaining tension or thoughts. Notice how your body feels now—whether there is a sense of calm, relaxation, or perhaps something else. Allow yourself to remain in this state for a few more moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of ease and clarity with you into your day.