WHAT IS THE PHYSIOLOGICAL SIGH?
A physiological sigh is a two-part inhale followed by a long, slow exhale. It helps your body release built-up carbon dioxide, activate the parasympathetic nervous system and create a natural sense of calm. We do this naturally when we cry.
It's one of the most effective and accessible tools for reducing stress... anytime, anywhere.
HOW TO DO THE PHYSIOLOGICAL SIGH
INHALE
Take a comfortable inhale through your nose.
TOP IT OFF
At the top of the inhale, take one more small sip of air through your nose.
RELEASE
Let it go with a slow, steady exhale through your mouth.
That's one physiological sigh. Try 3-5 in a row.
WHY IT WORKS
CALMS
THE NERVOUS SYSTEM
Activates the parasympathetic response and reduces stress.
SLOWS
HEART RATE
Helps shift you out of flight-or-flight and into a more regulated state.
RELEASES
TENSION
Helps clear excess carbon dioxide and reset your breathing pattern.
QUICK & ACCESSIBLE
You can do it anywhere... no equipment, no special training required.
WHEN TO USE IT
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During a moment of stress or overwhelm
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Before a meeting or difficult conversation
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When you notice yourself bracing or breath-holding
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As part of your transition toward sleep
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Whenever you want to interrupt autopilot and check in
A SMALL SHIFT
CAN CHANGE THE PATTERN.
Just a few physiological sighs can help you feel calmer, clearer and more in control.
Keep it gentle and relaxed.
There's no need to force the breath.
THINGS TO REMEMBER
Use it consistently.
A few rounds can make a noticeable difference.
Listen to your body.
if you feel lightheaded, return to your natural breath and try again later.