Tap into the soothing power of vocal vibrations to regulate your breathing and foster a sense of calm with this technique, outlined by Daniela Ramirez-Duran, MAPP, for Positive Psychology.
Here’s a brief guide to putting this technique into practice. For a more in-depth explanation, read the original handout.
- Find a space where you feel comfortable making vocalizations without interruption.
- Sit in a position that feels relaxed and supportive.
- Take a moment to ground yourself by noticing your sensations and being present in the moment.
- Focus on your breathing, inhaling deeply and exhaling slowly for a few breaths.
- Visualize a deep, low-pitched sound, like a foghorn.
- Take a deep breath in, and as you exhale, produce a “voo” sound, letting it vibrate through your abdomen and chest.
- After the exhale, let your next inhale come naturally, and take a few breaths to notice the lingering vibration.
- Repeat this process a few times, observing the sensations and the sense of calm that follows each cycle.
