The Physiological Sigh
Reflection
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The practice
The physiological sigh has three parts, repeated for a set of about five breaths:
- A deep inhale through the nose until the lungs are almost full
- A second, quick, sharp inhale on top to fill the lungs completely
- A long, slow, relaxed exhale, longer than feels necessary
Between breaths, you can rest for a moment and notice what is happening in the body. If you find tension somewhere, you can breathe into and around that area on the next inhale.
Research from Andrew Huberman's lab at Stanford found that this kind of breathing can quiet activation within 30 to 60 seconds, and it is one of the fastest-acting breathing practices researched so far. Results vary from person to person and from day to day. Sometimes the number drops a lot, and sometimes it barely moves. Both are useful information.
When it fits
The double inhale is noticeable, so this one suits moments when no one is focused on you. Many people find the morning a good time for it, especially if they wake with activation in the body. Other situations where people find it useful:
- In the car before walking into a family gathering where faith might come up
- Before opening a message or email you expect to be difficult
- In a meeting or class when something lands differently than it used to and you need a moment, as long as your breathing isn't drawing attention
- In the evening after a day of carrying something heavy
- After a conversation that left your body buzzing
A note on comfort
Keep the breaths comfortable. If you feel lightheaded, return to normal breathing. For some people, paying attention to the breath is itself activating, especially after difficult experiences. If that is true for you, the other practices in this series use touch, vision, and movement, and those may fit better. Choosing a different practice isn't a step backward.