Calming Breath Practice

A Calming Breath Practice*–

Gradually regulate the breath through humming and lengthening the exhale

This practice encourages moving through energy and a sense of calm and connection with the present moment. It can be supportive to work with anger, panic, or tightness of breath, especially when you feel dysregulated and ready to move through emotional states into calm.

Before you begin, choose an anchor to move your attention to if you notice your mind wandering, if you start feeling overwhelmed, or if you need a gentle way to bring yourself back to your sensations. This can be something like nose breathing, rubbing your feet or palms, or something outside of your body like sounds or something visually you can look at.

Practice Instructions:

Set a clear, supportive intention for your practice time and name your anchor.

Sit or lie down comfortably in any position that feels supportive.

With your mouth closed, jaw and face relaxed, breathe gently through your nose. Keep your mouth closed for this breath practice. Your eyes can be open with a soft gaze.

Notice how you feel, where you feel your breathing and the quality of your breath. If it's accessible to you, include a brief body scan to check in with how you feel physically, in your spirit, as well as noticing any emotions or thoughts as that come through.

Notice your breath and begin to hum with the exhale, bringing sound to the natural pause after the exhale. 

Gradually lengthen the pause after the exhale from 1 beat up to a count of 6 beats and then back down. Or increase the length of your pause in a way that feels good to you and then back down to a natural breath. It is important to reverse coming back to a natural breathing.

NOTE: If lengthening the pause feels bad, isn't accessible for you, or you need to shift for any reason, turn your attention to your anchor and simply hum with your natural exhale.

The breath can go something like this:

In, out.

In, out with a soft hum for two beats.

In, out. In, out with a hum for three beats

In, out. In, out with a hum for four beats.

In, out. In, out with a hum for five beats.

In, out. In, out with a hum for six beats.

In, out. In, out with a hum for six beats.

In, out. In, out with a hum for five beats.

In, out. In, out with a hum for four beats.

In, out. In, out with a hum for three beats.

In, out. In, out with a hum for two beats.

In, out. In, out.

Return to your natural breath and return to silence for a few cycles. 

If you included a body scan at the beginning of your practice, scan yourself again and note any shifts. When you feel complete, notice how you feel or consider journaling about your experience.

Remember to thank yourself.

*from trauma-sensitive Buteyko breathing techniques and sound healing practices, particularlygina breedlove's sound healing work and activations of humming with the breath.