BreatheWELL: October 13, 2025
This week, let’s focus on more controlled breathwork practices that can help you unwind and recover from stress. These practices focus on extending your exhale. By extending your exhale, you signal to your nervous system that it’s time to relax.
Cyclic Sighing
- Take a deep breath through the nose
- Pause and take a slightly deeper breath to fully expand the lungs
- Exhale slowly through the mouth
Try using cyclic sighing:
- After a busy workday or shift – Take 2-3 minutes to transition out of work mode.
- Before bed – Use it to quiet your mind and prepare for restful sleep.
- When feeling overwhelmed – A few slow breaths can lower your heart rate and ease tension.
🌙 Reflection Questions:
- What are the signs that your body and mind need a break?
- How would it feel to leave work feeling more refreshed and less drained?
- What’s one simple way you can remind yourself to practice paced breathing this week?
✔️ Challenge for this week: Try paced breathing at the end of your workday or before bed and notice how your body responds. If you notice your body is feeling tense or your mind is racing, you can stop, pause, and complete a few breaths.
Progress over perfection. Each time you practice, you are practicing mindfulness and supporting your well-being. You got this!
You can find more links to guided mindful breathing meditations and controlled breathing techniques in the liveWELL Resource Library under Managing Stress and Mindfulness.
