The physiological sigh: one minute to come back down

When things build up, the body already knows a way down: the sigh. Done on purpose and slowly, it becomes one of the simplest breathing practices there is.

What it is

A physiological sigh is two breaths in through the nose (a full one, then a short top-up) followed by a long, unhurried breath out through the mouth. We all do it spontaneously, a few times an hour, and more often when we are tense or about to fall asleep.

How to do it

1. Breathe in through your nose, filling your lungs comfortably.
2. Without breathing out, take a second, shorter sip of air through your nose.
3. Let it all go through your mouth, slowly, for longer than you breathed in.
4. Repeat two or three times, or keep going for a minute.

Keep it gentle. If you feel light-headed, stop and breathe normally.

What research says

In a study from Stanford published in 2023 in Cell Reports Medicine, volunteers practised five minutes a day for a month. Those doing “cyclic sighing”, repeated sighs with a long exhale, reported a larger improvement in mood than those practising mindfulness meditation for the same time, and their breathing rate at rest went down. It is one study, with healthy adults, and it measured mood rather than any condition: a good reason to try it, not a promise.

When it helps

Before a difficult call, after a tense message, when your thoughts speed up: the sigh needs no app, no posture and no quiet room. A minute is often enough to feel the difference.

This article is general information. It isn’t medical advice and doesn’t replace a health professional.