1. Sit or lie comfortably.
2. Place attention on areas of tension or body sensations.
3. Inhale slowly, noticing expansion; exhale gently, releasing tension.
4. Repeat for 5–15 minutes.

Key points / Restrictions: Safe for most; move gently and avoid forcing breath.

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KEEP IN mind: point is to FEEL THE VIBRATIONS / let the vibrations travel through your body 

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Option 1: deep, easy inhale through your nose for a full breathe into your belly, hold momentarily, then exhale through your mouth making the sound “shhhhhhh”

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Option 2: deep, easy inhale through your nose for a full breathe into your belly, hold momentarily, then exhale through your mouth with pursed lips making the sound “mmmmmm”

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Option 3: deep, easy inhale through your nose for a full breath into your belly, hold momentarily, then exhale through your mouth making the sound "vooooo" as if it’s coming from your belly, activating the vagus nerve (source / source). This technique can bring up emotions and sensations that have been trapped in your body from previous trauma long ago, including despair. This is a great practice to implement at the start of your meditation, in order to allow the emotions to rise and release from your body. We suggest journaling afterwards to help you process anything that came up. 

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Option 4: deep, easy inhale through your nose for a full breathe into your belly, hold momentarily, then exhale making the sound “choooo”. Optionally, place your hands on your low back at your kidneys. In Chinese Medicine, the kidneys hold fear. This breathing technique will help you release fear from your body.  (source)

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Option 5: the Hā breath is an energizing practice in which you exhale twice as long as you inhale. Take a deep, easy inhale through your nose for a full breath into your belly (about 4 counts), hold momentarily, then exhale through your mouth making the sound “haaaaa” (about 8 counts).

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Option 6: see bee breathing (below - move it up here instead) 

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Option 7: GAHHHHH (read caption - https://www.instagram.com/reel/C4YeeRwvsF9/?igsh=MzRlODBiNWFlZA%3D%3D )

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*For more sounds to use reference MOVE: Qi Gong - healing sounds