Nihad Ragab

Releasing a Negative Mental Scenario Breath — to stop catastrophizing and worst-case thinking

An exercise to stop catastrophizing using the Ujjayi technique (the 'ocean breath'): a slight narrowing of the throat that gives the breath a soft, wave-like sound. The steady internal sound gives your mind something to focus on instead of the imagined scenario, while the slow rhythm calms the nervous system. Instructions ● Continue for 5 to 8 minutes. ● The throat narrowing is very slight — the sound stays soft like a whisper of the sea. ● Both inhale and exhale are through the nose.