Zen : Your Way

Notes

Imported from zen-corpus design/skills-audio/skill-sigh/skill-sigh-full.md

Transcript

Sigh — Full

This is Sigh. You will take one to three physiological sighs. A double inhale through the nose, then a long exhale. Then return to normal breathing. Under a minute is fine. Do not pad.

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Make yourself comfortable — sitting, standing, whatever works right now. Eyes open or closed — either is fine.

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What this offers is a quick release in the breath. Often one sigh is enough. Three is the ceiling.

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This comes from research on the physiological sigh — sometimes called cyclic sighing. Researchers including Balban and colleagues have studied it. Their longer daily protocol is different. Here we only take one to three sighs, then breathe normally.

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This must be clear. This is wellness only. It is not therapy, and it is not medical advice. If you feel lightheaded, stop and breathe normally. If something feels too heavy, please reach out to someone who can help.

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No need for a Breath Loop timer here. The sighs are the whole practice. Short is correct.

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Here is the method.

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Breathe in through the nose. Then, without exhaling, take a second shorter sip of air in through the nose. Then a long, easy exhale — mouth is fine. That is one physiological sigh. Return to normal breathing for a moment. You may do a second. You may do a third. Then stop. Do not push for more.

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We start now. Get ready, and follow along with me.

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First sigh. Double inhale through the nose. Then a long exhale.

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Normal breath. If one was enough, you can stop here.

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Optional second sigh. Double inhale. Long exhale.

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Normal breath. Optional third — then stop.

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Third sigh only if you want it. Double inhale. Long exhale. Then normal breathing only.

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Alright — that is enough sighing.

A couple of listens is enough — then try one to three sighs on your own when you need them.

Thank you for breathing with me.