Instructions:

• Find a comfortable seated or lying position. Close your eyes if it helps you focus.
• Begin by taking a moment to connect with your breath. Inhale deeply and slowly for a count of 8. Allow your lungs to fill gradually, feeling the expansion in your chest and abdomen.
• As you reach the peak of your inhale, start the exhale while vocalizing any chosen syllable or vowel sound. Begin with a higher pitch and gradually lower it as you count down from 8 to 1. You can start with “mi”, "ne" or any other syllable that feels comfortable to you. The goal is to mimic the natural decline in pitch that occurs during a yawn.
• Repeat this process at least 10 times, changing the chosen syllable or vowel sound each time you exhale.
• Feel free to experiment with different sounds, exploring how each resonates within you. Let the rhythm of your breath and the changing pitches guide you into a state of mindfulness and relaxation.
• Throughout this exercise, pay attention to the sensations in your body. Notice the rise and fall of your chest, the vibrations created by your vocalization, and any shifts in your mental state. Embrace any feelings of calmness and centeredness that arise.
• After completing the repetitions, take a moment to return to natural breathing. Sit quietly for a few moments, observing the effects of the exercise on your body and mind. When you're ready, gently open your eyes and take in your surroundings.

Advice:

To have an even rhythm, you can snap your fingers during the activity.  If you need more/less time to breathe in and out, you can change the tempo, so it suits your needs better.