Breath Release

Over the past 10 years, I’ve explored so many breath techniques—and through consistent, disciplined practice, they’ve naturally evolved. Breath Release has been one I’ve revisited and refined more than most.

At first, it was a simple, slow inhale through the nose, a pause, then a long, audible aahhhhh out through the mouth to stimulate the vagus nerve. For a while, I softened it into a gentle sigh—still through the mouth, still releasing tension.

More recently, I began combining elements of my Double Inhale Technique into the practice, and something clicked. It became more dynamic, more clearing.

Here’s the latest version:

• Inhale through the nose slowly for about 5.5 seconds

• Take a small second sip of air through the nose

• Hold for 5.5 seconds

• As you hold, visualize everything you’re ready to let go of gathering in your central column—your spine, your core

• Then exhale with a gentle sigh, allowing the energy to release through vibration, sound, and intention

This version balances physiological science with energetic release. It’s simple, powerful, and a favorite for unwinding the body and calming the mind. Try it a few rounds and notice what shifts.

• One slow inhale through the nose for 5.5 seconds

• Take another quick, tiny sip of air through the nose

• One long, extended exhale through the mouth with a gentle sigh

The Breath Release is a naturally occurring breathing reflex first discovered in the 1930s by physiologists studying respiration patterns in animals and humans under stress or fatigue. It’s a powerful reset for the nervous system—one your body already knows how to do. You’ve likely done it unconsciously when crying, yawning, or calming down from stress. This breath pattern was further explored by researchers like Jack Feldman and colleagues at Stanford University, who identified the exact brainstem circuits responsible for triggering spontaneous sighs to regulate carbon dioxide and emotional state.

Benefits

• Stress and Anxiety Reduction: One of the fastest-acting breath techniques to downshift from sympathetic arousal into a parasympathetic (rest-and-digest) state.

• Improved Oxygen Exchange: Helps optimize gas exchange by reactivating closed alveoli and clearing out residual CO₂.

• Nervous System Regulation: Sends a signal of calm to the brain, helping reduce emotional intensity and bring clarity.

• Natural & Intuitive: This breath mimics your body’s built-in recovery mechanism. You’re not introducing something new—you’re returning to what your body already knows.