Hello, Merideth Hite Estevez your host of artists for a joy podcast here. This is the bonus content related to the full length episode on stress, which is the one right before this, in the feed episode, 28, season two. Today, I'm going to share a listener comment from the episode, and then I'm gonna teach you a quick breathing exercise to practice while you listen to some music from last week's episode.

Hopefully it will encourage you to exhale and release some of that stress that you've been carrying. But before that, if you have not heard the full length episode, episode 28 in season two, jump back one and listen to that. First, this listener comment came in right after the show went live. They said I already listened to this once.

And once I get to the office, I'll be listening again. Thanks for all you do. I love this. Actually many people have told me over the years that they listen to the same episode more than once. And so if that is you, I see you honestly, that was kind of, sort of my dream that. That each episode would sort of stand on its own as a thing you could come back to again and again, and maybe catch something that you didn't hear the first time or let the music and the words sort of wash over you and keep your company like a familiar friend or something.

So I so appreciate every time you listen, even if it's more than once of the same episode, it still Kelts. And if you have a particular way that you listen to this show, like in your studio while you're painting or on your way to teach or concert, or right before a big, stressful thing, I would love to know that right me via the link in the show notes, or leave me a DM on Instagram at artist for joy.

Today's music features a piece by Erik Satie called Gymnopédie and the Brahms Requiem. How lovely is the dwelling place performed by the university of Chicago orchestra? And while you listen, I would love for you to practice the following breathing technique. This is what Dr. Andrew Huberman calls the physiological sigh.

So what you do is you inhale through your nose twice. And then you exhale slower through your mouth,

trying to elongate that exhale as long as. this physiological sigh helps you slow down your heart rate by extending the exhale and it will help you activate your parasympathetic nervous system. In other words, it will help you shift from states of stress, to a state of relaxation, calm and rest. I try to practice this breathing at night before I go to bed or if I'm driving or if I'm washing my hands, some repetitive action during the day where I can get a second to really, truly exhale.

So do it together. One more time, inhale through your exhale

slowly through your mouth. and repeat, I would love to hear how this breathing exercise works for you. And until then I will be back next week with one more piece of bonus content that you will not wanna miss. Before we begin our season three on September 9th until then take good care.