Lunar Breath - Diffusing the Tension

Lunar Breath - Diffusing the Tension: Tool 94 - Client Exercise taken from page 193 in the Somatic Psychotherapy Toolbox by Manuela Mischke-Reeds, MA, LMFT

PURPOSE

This lunar breath is a soft and diffusing breath. It serves to melt tension in the body and regulate anxiety. This reminds the body to activate the parasympathetic response. Because the lunar breath is a very gentle breath and can be done internally, it's good for clients who feel self-conscious about breathing techniques in general. Encourage the client to close their eyes and listen to their own breath if they feel safe doing so.

INSTRUCTIONS

• Part 1 - building up to the lunar breath:

  • Close your eyes.

  • Make a "TH" sound. Your mouth should be open very slightly, the tip of your tongue lightly touching the back of your front teeth. Imagine the sound of a gentle wave rolling on the shore.

  • It should be one long, sustained "TH" sound well exhaling. The inhale will come in naturally.

  • The breath should be soft and long, focused on the sound.

  • If needed, stay with this breath for a while.

  • When you are comfortable with this part, add part 2.

• Part 2 - lunar breath:

  • Now, take this quality of the breath to the back of the throat.

  • Close your mouth gently; no tension in the face.

  • The "TH" sound should now move more to the back of the throat and out of the nose. An image that might help is the sound of "wind in the trees," or "warm steam rising."

  • Continue with long, sustained exhales. The inhales will fill in by themselves.

  • You may now experience a slight pressure in the throat while doing this exercise. If that is uncomfortable, you can either pause, do a few regular breaths, and then continue; or you can return to part one.

  • The goal is to increase a sense of letting go gently and with control.

  • Do this breath for at least three to four minutes to create a brain-state change.

• Part 3 - returning to the new baseline:

  • Rest and return to normal breathing.

  • What are you aware of right now?

  • What is the quality of this breath that needs to happen right now?

  • Look for a wave-like breath emerging in the chest and belly. Contact it when you see it. If it's not there, notice how much calmer you are. You may begin to yawn and get tired; that is the parasympathetic release.