Physiological Sigh
The physiological sigh is a breathing pattern that rapidly reduces stress and anxiety. It's the fastest known technique for real-time stress reduction—more effective than box breathing for acute stress relief.
Expected Outcome
Rapid reduction in heart rate and subjective stress
How to Do It
Inhale deeply through nose
Take a full breath in through your nose, expanding your lungs.
2-3 secondsTake a second short inhale on top
Before exhaling, take another quick sniff to maximally expand your lungs.
1 secondLong, slow exhale through mouth
Release all air slowly through your mouth. The exhale should be longer than the inhales combined.
4-6 secondsRepeat 1-3 times as needed
One sigh often provides immediate relief. Repeat if needed.
As neededResearch Evidence
This protocol is based on 1 peer-reviewed study. Click any link to verify the research on PubMed.
Breathing techniques for stress reduction
Dr. Jack Feldman • Neuroscience research (2023)
Key Finding: Physiological sigh reduces lung CO2 more efficiently than box breathing; fastest real-time stress reduction technique