Slow settling breath
A double in-breath through the nose followed by a long slow out-breath.
- id
physiological_sigh_settling- duration
- 90s (transition in 8s)
- intensity
- 1
- energy
- very_low–high
- position
- seated → seated
- props
- none
- modality
- breath
- goals
- down_regulate, relaxation, evening
- body regions
- whole_body
- scores
- morning 0.4 · evening 1 · low-energy 1
- access
- public
Spoken instruction
Sit or lie comfortably. Breathe in slowly through your nose, then add a second small sip of air to top up the breath. Then let a long, slow breath out through your mouth, as if gently fogging a mirror. Let your shoulders drop. Repeat a few times, then let your breath return to normal and just notice how you feel.
Safety notes
- If any breathing pattern feels uncomfortable, return to normal breathing.
Modelmatic Health · catalogue · /start · general wellness movement, not medical treatment