ChillSleep
Breathing

Sighing Breath Technique

Release tension instantly with deep sighs that reset your nervous system

1-2 minutes

Physiological sighing involves taking two quick inhales through the nose followed by a long exhale through the mouth. This pattern rapidly reduces stress and anxiety by expelling excess CO2 and inflating collapsed alveoli in the lungs.

How To Do It

  1. 1

    Sit or lie comfortably and relax your shoulders.

  2. 2

    Take a deep inhale through your nose.

  3. 3

    At the top of the inhale, take a second shorter inhale through your nose (a "sip" of air).

  4. 4

    Exhale slowly and fully through your mouth with an audible sigh.

  5. 5

    Let your body fully relax with the exhale.

  6. 6

    Repeat 3-5 times or until you feel noticeably calmer.

The Science Behind It

Stanford neuroscientist Dr. Andrew Huberman's research shows that physiological sighing is the fastest way to reduce arousal and calm down. The double inhale re-inflates alveoli, and the extended exhale activates the vagus nerve, lowering heart rate within seconds.

Tips

  • This is incredibly effective for acute stress or when you can't fall back asleep.

  • Make the exhale audible — the sound itself is part of the release.

  • Just 1-3 sighs can shift your state, but 5 provides maximum benefit.

Best For

Night wakingStress reliefAnxiety relief

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