DEEP BREATHING EXERCISES
Physiological Sigh Coach
Double inhale, long exhale for a rapid downshift.
Technique overview
What it is
Deep nasal inhale, small top‑up inhale, then a long slow exhale. The second inhale opens lung areas; the long exhale triggers calm. Keep it smooth and quiet. No straining.
Benefits
Fastest relief during acute stress (1–3 cycles in seconds). Just as effective as meditation for mood when done daily. Naturally recruits your body's own calming reflex.
When to use
Stress spikes, before hard conversations, after startles. Or 2–5 minutes daily for mood. Fast, subtle, works anywhere—even in meetings.
When to skip
If dizzy or tingly, stop and try smaller, gentler breaths later. Avoid straining if pregnant, have cardiopulmonary disease, syncope history, or high blood pressure. If panic arises, pause and return when calm.
Step-by-step
How to practice
Structured walkthrough pulled from the editorial brief.
- Total time
- 30 seconds to 5 minutes
- Difficulty
- easy
- Tools
- Chair or comfortable seat, Optional on‑screen timer or haptics
- 1
Set posture
Sit tall. Jaw and shoulders relaxed. Breathe through the nose if possible.
10–15 seconds
- 2
First inhale
Inhale smoothly through the nose until the lower ribs expand.
~3–4 seconds
- 3
Top‑up inhale
Take a small second sip of air to gently fill the upper chest without shrugging.
~1–2 seconds
- 4
Long exhale
Exhale slowly through pursed lips (or nose) until comfortably empty.
6–10 seconds
- 5
Repeat as needed
Use 1–3 cycles for a quick reset; for training effects, repeat continuously.
2–5 minutes (optional)
Use cases
Where it fits
Situations where this breathing cadence excels.
Panic spike reset
Interrupt spiraling physiology with 1–3 cycles; longer exhales ease arousal quickly.
3 cycles, seated
Between‑meeting calm
Clear sympathetic carry‑over before a high‑stakes call.
60–120 seconds continuous sighing
Pre‑sleep settle
Downshift before lights out; keep breaths small and effortless.
2–3 minutes
Suggested frequency
As needed for acute stress (1–3 cycles); optional 2–5 minutes daily for mood and breathing‑rate changes
Practice notes
Keep it gentle
Helpful reminders so the pattern stays sustainable day after day.
Make the top‑up small
Let the second inhale gently fill the upper lungs without lifting the shoulders.
Exhale long, not forceful
Aim for 6–10 seconds. Feel empty enough to relax, not squeezed.
Shrink the breath if dizzy
Use smaller inhales, slower exhale, or pause. Comfort beats depth.
FAQ
Common questions
Evidence-backed answers we hear from practitioners most often.
What evidence supports the physiological sigh?
A month‑long randomized study comparing three breathwork protocols to mindfulness found breathwork improved mood and reduced respiratory rate more, with the exhale‑focused cyclic sighing showing the largest gains. A pilot RCT in an orthopedic clinic waiting room found a 4‑minute cyclic‑sighing audio reduced pain intensity and unpleasantness vs. a time‑matched control. Together these suggest quick, modest benefits for mood and acute symptoms with brief daily practice.
How does a sigh help the lungs?
Sighs are deeper‑than‑normal breaths that periodically reinflate under‑ventilated lung regions, which helps prevent alveolar collapse and restores lung compliance. Neurophysiology studies identify a dedicated brainstem circuit (RTN/pFRG → preBötzinger complex) that can trigger sighs. That explains how they arise and why they increase under stress or hypoxia.
How many repetitions and how often?
For an in‑the‑moment reset, do 1–3 physiological sighs. For training effects, use 2–5 minutes of cyclic sighing most days. In the RCT, 5 minutes daily produced the clearest changes in mood and respiratory rate; a clinic pilot showed 4 minutes reduced pain. Start small and increase only if it stays comfortable.
Is it safe for everyone?
It’s generally safe when done gently. Practice seated if you’re prone to dizziness. People who are pregnant or have cardiopulmonary disease or syncope history should avoid straining and keep breaths small. Any light‑headedness likely reflects over‑breathing. Shrink the inhale and slow the exhale or stop and resume later.
Is the physiological sigh better than box breathing?
They’re tools for different aims. The RCT found exhale‑focused cyclic sighing yielded the largest mood and respiration‑rate improvements vs. mindfulness, with box breathing also helpful. For rapid relief in a few breaths, many prefer sighing; for structured pacing or longer sessions, box breathing or coherent breathing may suit better.
Research & safety
What evidence says
Peer-reviewed highlights and guardrails pulled from the content brief.
Study highlights
Balban et al., 2023 - Cell Reports Medicine (RCT)
Remote 4‑arm randomized study (5 min/day for 28 days): breathwork > mindfulness on mood and respiratory‑rate change; exhale‑focused cyclic sighing largest gains.
Hanley et al., 2025 - Journal of Behavioral Medicine (pilot RCT)
4‑minute cyclic‑sighing audio in an orthopedic clinic waiting room reduced pain intensity and unpleasantness vs. control.
Severs, Vlemincx, Ramirez, 2022 - Biological Psychology (Review)
Sighs maintain lung compliance by preventing alveolar collapse; frequency increases with stress/hypoxia; preBötzinger complex involvement.
Li et al., 2016 - Nature (Mechanism)
Identified peptidergic RTN/pFRG → preBötzinger circuit controlling sigh generation; sighs re‑inflate alveoli and may preserve lung integrity.
Safety notes
- Stop if dizzy, tingly, or chest‑tight; resume later with smaller breaths.
- Practice seated if prone to light‑headedness or syncope.
- Pregnancy: avoid straining; no prolonged breath holds required.
- Cardiopulmonary disease or uncontrolled hypertension: gentle pacing; consult a clinician if unsure.
Use case guides
Related patterns
Quick sessions
Short on time? Try a timed session: