AURASound Therapy

Exercises

Practices to take home.

Suggested breathing exercises, as well as any physical, mental, and emotional practices, require regular engagement to achieve the best possible results. Consistency is key—please stick to the routine to support and care for your health.

Earth / Sky Breathing

Grounding and embodying qualities you want to cultivate while releasing what no longer serves you. Visualisation plays an important role.

  1. 01Exhale a construct, blockage or problem down into the earth - opening your arms as if giving your problems back. Visualise the problem itself, a colour, an image, or the emotions present.
  2. 02Inhale resonance - something that brings peace, joy or safety - bringing your arms inward in a self-embracing movement. The inhale can begin in a slight forward bend, as if gathering leaves, moving into a self-hug.
  3. 03Repeat in turn, alternating between earth and sky, as many times as needed.

Humming

Massage physical or emotional pain and calm the body and mind, especially in lower tones.

  1. 01With lips closed, produce a steady humming sound.

Polyvagal Breathing

Shift the nervous system from sympathetic (fight/flight) to parasympathetic (rest/digest).

  1. 01Inhale for a count of 3.
  2. 02Exhale for a count of 5.
  3. 03Adapt the counts - the key is that the exhale is longer than the inhale.

Chest / Diaphragm Isolation

Reveals the difference between shallow, stress-related breathing and deep, relaxing breathing. Helpful for anxiety.

  1. 01Place one hand on the chest and one on the abdomen.
  2. 02Observe chest breathing - only the chest moves.
  3. 03Then observe diaphragmatic breathing - only the abdomen moves.
  4. 04Practise diaphragmatic breathing to relax the body.
  5. 05Compare how each feels physically, emotionally and mentally.

Listening Practice

Encourages presence and awareness of the current moment.

  1. 01Listen first to nearby sounds.
  2. 02Gradually expand awareness to more distant sounds - identifying the furthest sound you can hear.
  3. 03Return attention closer again, and repeat several times.

Construct Release (AHH)

Releases emotional or mental blockages, calms the mind, and may help manage pain.

  1. 01Use a quick exhale with the sound 'AHH', as if removing the construct.
  2. 02Body movement, arm gestures and vocal tone can support the release.

Reframing

Two ways to reframe.

Used when there is emotional attachment or fear related to letting go of a construct.

Backpack Process

A symbolic reframing method - visualising emotional weight as a physical backpack you can set down.

  1. 01Visualise the belief or strain. Feel its weight. Imagine putting it down like removing a heavy backpack - how would that feel?
  2. 02Personalise: 'What would life look like without this weight? How would you live and feel?'
  3. 03Choice: you can always pick it up again - but how does it feel to walk without it right now?
  4. 04Daily check-in: has the backpack been picked up again?
  5. 05If it represents part of identity, start with small portions - 10%, then 30%, and so on.

Courtroom Process

A cognitive inquiry method - placing limiting beliefs on trial in an imagined courtroom.

  1. 01Identify the belief: 'I'm not enough', 'I always fail', 'I don't deserve happiness'.
  2. 02Externalise it - place the belief on trial while you act as its defender.
  3. 03Build a defence - list strengths, experiences, achievements and qualities. Emotional engagement supports integration.
  4. 04Evaluate the evidence: does the belief still hold, or is it based on an outdated narrative?
  5. 05Strengthen choice: do you want to keep believing this, or choose something more aligned with who you truly are?
  6. 06Anchor the new belief through affirmations, toning, breathwork or journaling.