Physiological Sigh
A breathing technique to quickly reduce arousal through intentional double-inhale and relaxed exhale.
Why it works
Downshifting from anxiousness, overwhelm, anger, and other forms of hyperarousal and stress can be done anywhere and at any time.
How to practice
- Inhale fully through your nose, and then "top up" with an extra sip of air.
- Hold at the top for a moment, then let out an effortless, completely relaxed exhale or ‘sigh’ through your mouth (sound optional).
- Repeat 2 or 3 times, noticing how your body feels different afterwards.
Good to know
Your nervous system self-regulates throughout the day using physiological sighs. Every time you naturally let out a deep exhale or ‘sigh,’ it's a sign that your body is downshifting or feels safe to relax.
The research
Brief structured respiration practices enhance mood and reduce physiological arousalBalban et al. (Stanford)The Integrative Role of the Sigh in Psychology, Physiology, Pathology, and NeurobiologyRamirezPractice this now
Free guided audio in the Protocol Cards app.