The Letting-Go Breath: An Essential Tool to Calm Your Nervous System
Recently, I collaborated with Myra Goodman of Quest for Eternal Sunshine to create a new series of what we call micro-meditations. These practices are very short, about two minutes long!
In my meditation classes, I often say: “The short meditation that you actually do is worth more than the long, idealized meditation that you always want to do, but never really get around to.” The most beneficial practice is one that is regular, that is habitual, that isn’t just a one-time peak experience, but woven right into the fabric of your daily life.
These practices are an invitation to pause right here and now in this beautiful imperfect moment. It is amazing how a moment here and there can flavor your day, like a bit of salt will transform a pot of stew. It is surprising how these tiny actions add up. And once the habit is in motion, it can build from there.
View the Take a Moment series
Today I’m sharing my favorite go-to practice from this series, The Letting-Go Breath.
The letting-go breath is deceptively simple: slowly inhale through your nose, then blow out through your mouth long and slow, pursing your lips slightly, and repeat this cycle at least three times.
As you read this, you might wonder…how can something so short and simple have any impact at all?!
I was introduced to the “letting-go breath” by the teachers in my Mindful Outdoor Guide program as an essential way to begin a mindful outdoor experience— an easy way to settle ourselves so that when we head into the wilds of the natural world, our inner rhythm is slowed down and we are calm enough to take note of all that is occurring all around us.
Going beyond the outdoors, I now begin almost every meditation that I lead with the letting-go breath. I use it myself at the beginning of my morning meditations, and most importantly, I use the letting-go breath all throughout the day, whenever I need to slow myself down, put the brakes on rising anxiety or panic, or clear my head from overwhelm. In just a few breath cycles, it’s almost magical to feel my nervous system regulate as stress energy leaves my body.
For those who like to know the science behind such “magic,” what’s happening here is that the slow exhalation is sending a message to the parasympathetic nervous system (this is the part of the nervous system associated with safety, often called “rest and digest” in contrast to the sympathetic nervous system’s “fight or flight”).
You see, our breath is wonderfully responsive to what we’re experiencing. As soon as we get stressed, our breath gets quicker and more shallow, readying us to fight or run away from the stressor. On the other side, if you ever check your breathing on a lazy Saturday morning while you’re wrapped up in a blanket at home on the couch, you might find that the breath is moving slowly and easily.
With the letting-go breath, we’re using the breath to send a message to the nervous system. By breathing slowly and intentionally, it’s as if we’re saying, “I’m safe, all is well” in language that our nervous system understands. The nervous system responds by moving into the parasympathetic mode, and all of a sudden, your message has come true—you really do feel more safe and calm inside.
I wanted to share this short (~ 2 minute) “Take a Moment” meditation with you during the holiday season because you may find yourself heading into the wilds of airports, large family dinners, or simply in need of a moment to enjoy an inner sense of peace. You may find this to be one tool that you return to again and again, holiday season or not. Give it a try!