Sighing
Materials Needed
Feeling
Stress
How to Do It
Take a deep breath in and then exhale with a long, audible sigh. This helps to release pent-up tension and can provide immediate relief from stress.
Why It Works
This exercise provides immediate relief from stress through a deep, audible sigh.
Guided Practice
Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.
Invite a sense of stillness as you continue to sit, letting each breath deepen your focus, relaxing your body and quieting your mind. On your next inhale, take a deep breath in through your nose, filling your lungs completely. As you exhale, let out a long, audible sigh through your mouth, releasing any tension you may be holding. Notice the sensation of the sigh — perhaps a soft vibration in your throat, a release in your chest, or a feeling of heaviness leaving your body.
Continue to inhale deeply and sigh out with each exhale, allowing each sigh to be a little deeper and longer than the last. Feel the relaxation spreading through your body with each sigh, perhaps noticing a lightness in your shoulders or a softening in your abdomen. Stay with these sensations, letting each sigh guide you deeper into relaxation. You might notice any emotions or thoughts that surface — whether it's relief, release, or even resistance. Let them be present, without judgment or the need to change them.
As you continue, imagine the sigh carrying away any tension or stress, like a gentle breeze blowing away leaves. Feel your body softening more with each exhale, becoming more open and relaxed. Notice how your breath and sighs create a rhythm, a calming flow that brings you deeper into a state of ease and peace. Allow this rhythm to ground you, bringing you fully into the present moment.
When you feel ready, return to your natural breathing pattern, taking a few more deep breaths in silence. Notice how your body feels now — perhaps more relaxed, more open, or simply more at peace. Gently open your eyes, carrying this sense of release and relaxation with you into your day, feeling lighter and more refreshed.