💨 Bubble Breathing Practice

A simple doorway to calm your nervous system

Your body breathes—

but does it remember how to relax?

This practice uses gentle bubble-blowing to guide you back into diaphragmatic breathing, making your exhale steady, felt, and functional. It helps:

🧠 Shift your nervous system: Slow, resistance-based exhaling activates the vagus nerve, lowering sympathetic tension and inviting your body into a rest-and-repair state.

🌬️ Rebuild natural breath: The water resistance encourages you to exhale from your belly, not your throat—reducing shallow breathing and tension.

✅ How to Begin:

You’ll need:

A thin straw
A cup with ~2 inches of water
A quiet space & a steady sitting or standing position

Steps:

Inhale through your nose, letting your belly expand (diaphragmatic breath)
Seal your lips around the straw, and exhale gently into the water
Aim for small, steady bubbles—stay relaxed, no force
Start with 10–30 sec exhales, repeat for 3–5 breaths per round

🎵 Optional: Add a soft sound (like “mmm” or “oooh”) during exhale to support voice and resonance.

⏰ Suggested Practice

Just 3–5 minutes a day—ideal for:

🌅 Morning breath awareness

🗣️ Voice warm-ups

😌 Calming yourself during stress or overwhelm

Each bubble is the sound of your body releasing tension and returning to safety.

If you’d like deeper guidance, structured instruction, and tools like worksheets, join us in MSA—where we move together toward healing, gently and with care 🌿

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