Physiological Sigh
The physiological sigh is a breathing pattern involving two short inhales through the nose followed by one long exhale through the mouth, studied at Stanford University as a rapid way to reduce stress.
How to Do It
- 1Take a quick inhale through your nose to fill your lungs about halfway.
- 2Without exhaling, take a second shorter inhale through your nose to fully expand your lungs.
- 3Exhale slowly and completely through your mouth.
Timing
Recommended duration: 1–3 breaths for acute stress; repeat as needed
Cycle length: ~10 seconds per cycle
Inhale 3s · Hold 1s · Exhale 6s
Benefits
- ✓Works in a single breath — the fastest known breathing technique for calming.
- ✓Studied at Stanford University for real-time stress reduction.
- ✓Reinflates collapsed air sacs (alveoli) in your lungs, improving CO2 offloading.
- ✓Can be done discreetly in any setting.
When to Use
- •When you need to calm down immediately.
- •During a panic moment or acute stress.
- •Before stepping into a high-pressure situation.
- •Whenever you catch yourself sighing naturally — it means your body needs it.
Cautions
- ⚠This is not medical advice. If you experience ongoing panic attacks, seek professional help.
- ⚠Not a replacement for treatment of anxiety disorders.
- ⚠If the double inhale feels uncomfortable, return to normal breathing.
Frequently Asked Questions
What is a physiological sigh?
It is a double-inhale followed by an extended exhale. Your body does this naturally (often during sleep or crying). Doing it deliberately can quickly lower stress levels.
Is the physiological sigh backed by research?
Yes. A 2023 Stanford study published in Cell Reports Medicine found that cyclic physiological sighing was more effective at reducing stress than mindfulness meditation over a 5-minute practice.
How many physiological sighs should I do?
Even one sigh can help. For sustained calm, try 3–5 cycles. The technique is effective both as a single breath and as a repeated practice.
Can I use the physiological sigh during a meeting?
Yes. The double inhale is subtle and can be done silently, making it ideal for stressful moments during calls or in-person conversations.
Related Techniques
Calm Down Now
When you need to calm down quickly, controlled breathing is one of the fastest evidence-based tools available — it can shift your nervous system from "fight or flight" to "rest and digest" in under a minute.
Breathing for Panic Attacks
During a panic attack, breathing becomes rapid and shallow. Deliberate slow breathing can help break the hyperventilation cycle and signal your body that you are safe.
Box Breathing
Box breathing is a four-step technique where you inhale, hold, exhale, and hold again for equal counts, forming a "box" pattern that may help reduce stress and sharpen focus.
Extended Exhale Breathing
Extended exhale breathing is a technique where you make your exhale longer than your inhale, typically in a 1:2 ratio, to stimulate the vagus nerve and promote a calm state.