The breath that calms you in one minute
Two inhales, one long exhale. It's called the physiological sigh.
When you're stressed, your breathing gets fast and shallow. A long, slow exhale is one of the quickest ways to signal to your nervous system that you're safe.
The physiological sigh is two inhales through the nose, the second one short to top up the lungs, followed by a long, unhurried exhale through the mouth. In a 2023 Stanford study, five minutes a day of this cyclic sighing improved mood more than the same time spent on mindfulness meditation.
It's discreet enough to do at your desk, in traffic or before a difficult conversation.
Try this
- Inhale through your nose, then take a second short inhale.
- Exhale slowly through your mouth until your lungs feel empty.
- Repeat for one to five minutes.
General information, not personal medical advice. If something worries you, talk to your doctor. In an emergency in Bulgaria or the EU, call 112.