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Physiological Sigh (The Double Inhale)

Breathing Technique

○ CalmingBeginner

Overview

A quick, sharp double inhale through the nose followed by a prolonged, audible exhale through the mouth. Scientifically proven to quickly relieve anxiety and stress by reinflating collapsed alveoli in the lungs.

Duration

1-5 minutes

Frequency

As needed, for acute stress relief

Guidance

Optional

Practice Steps

  1. 1Sit or stand comfortably with an upright posture
  2. 2Inhale slowly through the nose until comfortably full
  3. 3Take a second, quicker nasal inhale to gently top up the lungs
  4. 4Exhale slowly through the mouth for longer than the total inhale, letting the body soften
  5. 5Repeat at an easy pace for 5 minutes, keeping exhalations unforced but extended
  6. 6Conclude with a few normal breaths and notice state shift

Primary Benefits

Anxiety ReductionFocus EnhancementSleep AidStress Relief

Recommended Session

3–5 rounds, as needed. Pattern: slow deep nasal inhale + quick top-up nasal inhale, followed by a prolonged, slow mouth exhale (longer than inhale). Practice seated, relaxed posture.

Contraindications

Generally safe. Stop if feeling lightheaded or anxious. People with uncontrolled asthma or severe COPD should use caution with forced exhalations.

Related Techniques

Resonant Breathing (Coherent Breathing)

Breathing at 5-6 breaths per minute to maximize heart rate variability and bring heart, lungs, and brain into coherence.

Box Breathing (Square Breathing)

A pattern of four equal phases—inhale, hold, exhale, hold—to regulate the nervous system and calm the mind.

4-7-8 Breathing

A calming practice where the inhale is 4 counts, the breath is held for 7 counts, and the exhale is 8 counts, promoting parasympathetic activation.