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

This technique is part of our evidence-based practice protocol. For real-time HRV monitoring and biometric control, download the Affectively app. Learn more about the mind-body connection and how breathing regulates your nervous system.

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.

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4-7-8 Breathing

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