A Microdose Breathwork Pattern for Mindfulness and Resilience

The Whole Again Podcast: Mindfulness and Resilience through Kinstugi Wisdom airs every Monday, Wednesday and Friday with Pause Breathe Reflect Microdose Meditations, Growth Mindset and Mindfulness Tips, to help us transform our scars into healing and resilience. And between May and October, I'm sharing a new series I'm calling: A Perfectly Imperfect Union. It's about connecting with every day folks as they reflect on America at 250. Conversations will air every Tuesday, Thursday and Saturday.-------What if the fastest way to shift your mood wasn't found in a lengthy meditation, but in a single breath pattern you can do anywhere?Stanford researchers recently compared several breathwork techniques and found that cyclic sighing outperformed the rest at elevating mood, and in this week's microdose meditation from the Pause, Breathe, Reflect app, Michael walks you through exactly how to practice it.You'll settle into a comfortable position, ground yourself with three slow breaths, then learn the simple pattern behind cyclic sighing: two inhales through the nose, one long exhale through the mouth.It's a practice you can return to whenever today's uncertainty asks a little too much of you, and a reminder that sometimes the most grounding thing we can do is simply breathe.You will discover:The Stanford research behind cyclic sighing and why it's uniquely effective for moodHow to practice the double inhale, slow exhale breathing pattern step by stepA short, guided version you can use anytime you need to resetWhere to find hundreds more practices like this one, completely freeYou can now download my Pause Breathe Reflect App with Microdose EQ for FREE on Apple’s App Store or Google Play. Discover how to spend less time on your phone and more time on things that bring you joy. Also, find the support you need to navigate today’s uncertainty with more calm and grace.Receive a FREE copy of my book: “My Last Bad Day Shift.”We can also connect on LinkedIn. Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.