Physiological Sigh

Double inhale, long exhale

The pattern

Inhale 2 · Hold 1 · Exhale 6. Repeat for about 3 rounds.

Why it helps

A double inhale re-inflates collapsed air sacs in the lungs, and the long exhale is the fastest known way to lower physiological arousal in the moment.

How to do it

Take a deep inhale through the nose, then a second short sharp inhale on top of it, then let out one long, slow exhale through the mouth.

Good for

• Fast stress reset
• Between hard tasks
• Calming down quickly

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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.