Goal: Release accumulated psychological pressure without overstimulation.

Phase 1 — Downshift Entry

Start with: IN — 4 sec OUT — 6 sec

Duration: 5 minutes

This prevents emotional flooding.

Phase 2 — Wave Breathing

Pattern: Gradual inhale (bottom → chest)

Passive exhale

INHALE — 6 seconds

EXHALE — 6 seconds

Duration: 10 minutes

Focus: Feel the breath moving like a wave through the torso.

This increases interoception (awareness of internal states), which is critical for emotional regulation.

Phase 3 — Micro-Release Breathing

Now introduce soft release cycles.

Pattern: INHALE (nose) - EXHALE (mouth with slight sound: “haa”)

Duration: 10–12 minutes

Possible responses:

• subtle emotional shifts

• mental clarity

• reduced internal pressure

Unlike intense breathwork, this avoids cathartic overload.

Phase 4 — Stillness Lock-In

Return to nasal breathing.

Slow rhythm: IN — 5 - OUT — 7

Stay for 5–8 minutes

This consolidates the regulation state.

Integration

Write briefly:

• what changed (before vs after)

• one dominant emotion

Keep it analytical, not poetic.