The short version
Find where you’re holding tension. Empty the breath. Take 1 easy inhale. Let it come undone in layers on the way out, not all at once. Let it travel downward and out, through the legs and feet into the floor. Repeat for as many breaths as the tension needs, sometimes two, sometimes twenty. Scaling to the size of the thing is what separates this from the sigh. For tension that’s already settled into the body, not just a single spike.
What the research says
My own technique, built in booths and refined on the people I’ve taught. No trials behind it, and the book says so.
Rooms where it does the work
Two rules, no exceptions
Never practice any technique on this site while you are driving, operating machinery, or doing anything that needs your full attention. The slow ones can make you drowsy, faster than you’d expect. And never practice a breath-hold, bellows breath, or any vigorous breathing in or near water. Read Before you begin for the doctor’s list and the rest.
The short version is a reminder, not a lesson. The chapter has the story, the steps, the mistakes, and the limits.