my number one breathing technique

My #1 breathing technique - the physiological sigh

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Ever noticed that deep double inhale and long exhale we take after crying? That’s called a physiological sigh, and it’s our body’s built-in stress relief tool. In fact, modern scientists describe it as the fastest way to reduce our body’s stress levels.

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It was first discovered in the 1930s by physiologists studying sleep and breathing patterns. The physiological sigh is a natural reflex we all do unconsciously, especially during sleep or after moments of emotional distress. But the best part is that we can also use it deliberately to quickly calm our nervous system.

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Without getting too far into the scientific details, the reason the physiological sigh works is because stress and anxiety cause shallow, rapid breathing, trapping carbon dioxide in the body and making us feel even more panicked. A physiological sigh helps reset this by increasing oxygen intake and offloading the excess CO2, which can immediately reduce feelings of stress.

 

Here’s how to actually do it.

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1. Take a deep inhale through your nose.

2. Take a second, even sharper inhale (like you’re topping up your lungs).

3. Slowly exhale (with a vocal sigh) through your mouth until all the air is out.

4. Repeat 1-3 times as needed.

 

(Check out this video explaining it in more detail, with a demonstration).

 

Applying it in a stressful day.

 

Honestly, this tiny hack is a great tool to keep in our back pockets. It comes in handy for severe stress moments, but it can also help us with our day to day frustrations that feel like they might tip us over the edge. If emails are piling up, deadlines loom, and meetings are extremely irritating, we can pause for a physiological sigh. It takes just 10-15 seconds, but it can lower our heart rate, increase focus, and help us reset to tackle the rest of the day.

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Extra points if we can find the pause to do this before responding to a frustrating email, stepping into a high-stakes meeting, or when we feel our patience running thin. Even a single physiological sigh can give us the space to respond thoughtfully instead of reacting emotionally. And that is what helps us build resilience.

It’s my secret weapon in any day. I use it before I go on stage to present, before an important meeting, or even when that inbox dings with yet another email.

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Take a breath and bring it on!