Physiological Sigh is a breathing exercise that is a rapid, effective way to reduce acute emotional distress.

Here's how to do it:

1. Sit or stand comfortably with a relaxed posture.
2. First, inhale deeply and fully.
3. Then, without exhaling, take a second smaller inhale to fully inflate your lungs.
4. Exhale slowly and fully through your mouth, letting the air release completely.
5. Repeat 3–5 times, or as needed to feel calmer.

Benefits:

• The double inhale helps fully expand the lungs, increasing oxygen intake.
• The long exhale activates the parasympathetic nervous system (the “rest and digest” response), reducing heart rate and calming your mind.
• This helps reduce feelings of anxiety, tension, and even mild panic quickly.

When to do this:

• When feeling anxious or stressed
• Before a stressful event or presentation
• To break a cycle of shallow or rapid breathing
• Anytime you need a quick reset