The Smoke Stack Exercise

How

Sit comfortably, eyes closed if that helps. On a slow, gentle inhale, trace awareness from the pelvic floor or tailbone up through the spine to the top of the head. On the exhale, visualize releasing it all out through the crown, like smoke rising, letting go effortlessly. Repeat for 5–15 breaths. If the full range is hard to hold — due to attention, discomfort, or CO₂ buildup — shorten the traced distance (pelvic floor to belly, belly to chest) and lengthen the exhale, building back up over time.