Yawning Emotional Release Wave Recipe (5–7 minutes)

This recipe helps you gently downshift your nervous system using yawning so you can soften tension, come back into your body, and return to connection—especially when you feel shut down, braced, foggy, or emotionally “stuck.”

Disclaimer:
This is an emotional embodiment and self-reflection practice. Strong feelings, memories, or physical reactions may arise as you explore your experiences and your relationships. You are responsible for your own emotional and physical safety. Go at your own pace. Take breaks when needed. If you have a trauma history or feel overwhelmed, pause and ground yourself: feel your feet on the floor, notice 5 things in the room, place a hand on your heart, and breathe slowly. This practice is here to help you unpack emotional baggage and move toward connection, not blame, shame, or re-enact harm. Always listen to your body first. READ FULL DISCLAIMER BEFORE YOU START IF YOU HAVEN'T ALREADY

Use this when
When you feel emotionally flat, disconnected, frozen, “in your head,” or like you’re holding your breath through life. Yawning can be a natural release that helps your body unwind, soften, and come back online—without forcing anything.

• Ingredients
• Journal + pen (or notes app)
• 5–7 minute timer
• water, & Tissues
• Something comforting (tea, blanket - optional)

Safety
If you feel flooded and overwhelmed with emotions, shorten this to 2 minutes, slow your exhales, and orient to the room (Name a few colors, shapes and sounds. Notice your feet on the ground. Get up and shake your body or any other exercise that brings you calm). If it still feels too intense, stop and reach for support.

Opening: Jaw-Softening + Exhale Ladder
Before you begin, let your lips part slightly and soften your jaw 5%—as if you’re making room for a yawn without trying to force one.

Now do an “exhale ladder” to signal safety to your body:

• Inhale gently through your nose for a comfortable breath.

• Exhale through your mouth for a count of 4.

• Next breath, exhale for 5.

• Next breath, exhale for 6.

(If counting feels stressful, just make each exhale a little longer than the inhale.)

As you exhale, imagine your jaw melting, your tongue heavy, your shoulders dropping. Let your eyes blink slowly.

Now, open your eyes and look around the room. Let your eyes land on three things you can see. Name them quietly in your mind. Let your nervous system register: “I am here, now.”

Feel your feet on the floor (or notice your body supported by the chair) and take three slow breaths, only as deep as feels comfortable.

Remember: you’re in charge. You can pause, skip steps, or stop at any time.

To finish, place your hands on your heart and say: “Emotions are welcome here. I am willing to meet myself with compassion, and I can stop at any time.”

The 3-Step Experiment

Step 1: Name the moment (2 minutes)
Set the timer for two minutes and then write in your journal or note pad and then fill in the blanks. Write from your heart. Don't worry about spelling and grammar. When the time is up move to step two.

“Right now my body feels ________ (tight, heavy, numb, braced, foggy, tired, held).”
“Right now I feel ________ (overwhelm, sadness, fear, irritation, emptiness, grief).”
“What I need most in this moment is ________.”

Step 2: Let the wave move (2 minutes)
Set the timer again for 2 minutes. As the timer runs, begin gently inviting yawns—without forcing.

Try this “yawn invitation” sequence (repeat slowly):

• Unclench your jaw 5%.

• Let your tongue rest heavy in your mouth.

• Take a slow inhale through your nose.

• Exhale like a soft sigh (“haaah”).

• Stretch your mouth into a gentle “O” shape (as if a yawn is coming).

If a yawn comes—let it happen fully. If it doesn’t, that’s okay. The practice is still working by signaling softness and safety.

Then answer from your heart (you can write a few words while you pause):
“What happens in my body when I allow softening?”
“What emotion might be underneath this shutdown or fog?”
“What would it mean if I don’t have to brace right now?”

Step 3: Anchor it (1 minute)
Lastly, write down the below sentence and spend 1 minute making a sentence that captures what you’re choosing as you come back to connection.

“I am choosing to soften and come back to myself because ________.”

I invite you to write this statement down and allow it to be your guiding light as you practice feeling and releasing. It can serve as a touchstone on the days that feel hard.

Closing: Senses Reset + Gentle Return
To end this practice, it can be supportive to let your nervous system know the emotional processing is complete for now.

First, slow everything down. Let your mouth close softly (no clenching), and place one hand on your heart and one on your belly. Take three slow breaths, longer exhales than inhales.

Now do a “senses reset” to return to the present:
Notice five things you can see.
Notice four things you can feel (feet on the floor, clothing on skin, the chair under you).
Notice three things you can hear.
Notice two things you can smell (or two smells you like).
Notice one thing you can taste (or one thing you’re looking forward to tasting later).

If emotions are still releasing, allow your body to do what it needs to do—shaking, crying, sweating, yawning, or laughing—and let the wave move through you without forcing it or stopping it, if you have the time and space.

To close, place a hand on your heart and say, “That was one small step toward choosing connection.”

Nurture and Integrate
Can you spend a few minutes creating something today—right now or later? You might draw for 3–5 minutes, doodle shapes, color, collage, or sketch what your body feels like after this release. Let it be messy and simple—this isn’t about talent, it’s about integration.

Over the next week, notice what shifts for you—maybe you breathe more deeply, feel less jaw/neck tension, feel more present, or can access emotion with a little more ease. It’s not your fault; you’re learning, and your kids are lucky to have you as their parent.

Affirmation: (Optional)
Choose one affirmation to take into your day or week. Write it on a sticky note and post it somewhere you will see it. Read it as many times as you can remember each day.

“I can soften and still be safe.”
“I can breathe, release, and come back.”
“I am doing my best and taking responsibility to support myself more and more each day.”

Want to go deeper?
This is just a taste. In the FREE guide, you’ll go deeper by learning the five pathways of emotional release and how to practice them safely—so you can build trust with your body and keep moving toward connection.

Understanding Emotional Release (FREE GUIDE PDF)

Peace & Love, Julie
Emotional Release: The Missing Peace