James Crader [00:00:06]:
Hello and welcome. I'm James, and I'll be your host for the physiological psi practice. A super simple breathwork technique you can do, I can do, we can all do anytime, anywhere. In fact, you're already doing it every 3 to 5 minutes whether you are awake or you're asleep, whether you know it or you don't know it, because the physiological sigh is simply a way to recreate sighing. We'll talk about it in a moment. But first, just get comfortable, whether that's sitting, that's lying down, that's walking, that's standing. Just be comfortable because again, the physiological sigh is something you can practice anywhere, anytime. Some of the benefits you might notice is a reduction in stress.
James Crader [00:00:56]:
Just a noticing of a calmness or grounded ness in the body. Over time it improves immunity and even cognitive function, and when all of that's coupled together it's just a way to really really elegantly connect with yourself and with other people in a really simple and profound way. So what is the physiological sigh? It's a double inhale followed by a single exhalation. Now, whenever we're talking breath work, don't think that it has to be huge. Don't think that it has to be small. Don't think that the breathwork has to be anything in particular. Do the breathwork technique that works for you today, which is maybe different than yesterday's practice and certainly different than tomorrow's practice. Holding a little compassion and a little bit of comfort within the practice is gonna serve you well.
James Crader [00:01:48]:
Now I'm gonna demonstrate once what the physiological side may look like for you, and then together we're gonna do 3 of them. And we're gonna talk a little bit about it on the back end. So your physiological side may look and sound a lot like this. Again, it's a double inhale, single exhale. Often the first inhale is a little bit bigger and the exhalation is a long drawn out exhale. A little more emphasis on the exhale. If you can go in through the nose out through the mouth, all the better. But again, do what works best for you.
James Crader [00:02:28]:
Now 3 times together. Inhale, inhale, exhale. Ready? Here we go. 2 more. Good job. Now, take a moment and just notice how you feel. Notice maybe what's shifted for you. After the practice, I just feel a little more present, a little more grounded, maybe even just a little more alive.
James Crader [00:03:24]:
Now, you're noticing is likely going to sound very different than mine. But just notice. Notice what what's working for you there. And then think about where you might practice this. I like to practice the physiological side when I'm at stoplights. Why? Because I'm gonna remember a little bit of the time, but at least it's a response, right? It's a trigger that says, I'm at a stoplight. Oh, you're sitting here anyways. Practice the breath.
James Crader [00:03:53]:
So think about where you might practice this. It might be when you walk down that one hallway. It may be, at a certain time of the day. It may also be at a stoplight. But really getting in the habit of forming these habits will be helpful when you need this breath, right? When you have those stressful moments. So pausing to notice how you feel and then thinking forward of when you might practice this. Thank you so much for joining me today for the physiological side practice. It's been a pleasure, and I look forward to being with you again.
James Crader [00:04:27]:
And always remember, you are strong, you are resilient, and these small moments really matter. See you soon.
