DEEP BREATHING EXERCISES
Recover Faster and Stop Side Stitches
The physiological sigh technique for runners
You've just finished a hard sprint and you're bent over, hands on knees, panting heavily—but your breathing isn't helping. Or you're mid-run and a sharp side stitch stops you in your tracks. The physiological sigh, a double-inhale-long-exhale pattern, rapidly resets your respiratory system and brings your heart rate down faster than regular breathing.
The Problem
When Heavy Panting Doesn't Work
After intense effort, your instinct is to gasp for air with rapid, shallow breaths. But this often makes things worse—you're not efficiently exchanging gases, and the frantic breathing pattern keeps your stress response elevated. During runs, side stitches (technically called exercise-related transient abdominal pain) can strike suddenly, caused by diaphragm spasm or strain from the bouncing of internal organs.
Common symptoms
- Heavy panting that doesn't seem to bring relief
- Heart rate staying elevated long after stopping
- Sharp, stabbing side stitch pain during running
- Feeling like you can't get a satisfying breath
- Dizziness or light-headedness after intense effort
The Solution
The Physiological Sigh
The physiological sigh is your body's natural reset mechanism—you do it involuntarily when you sob or when transitioning from sleep. The pattern is simple: two inhales through the nose (a big breath followed by a small 'top-up'), then one long exhale through the mouth. This technique, studied at Stanford by Dr. Andrew Huberman and colleagues, brings heart rate down faster than other breathing methods.
Why this technique
The double inhale serves a mechanical purpose: during hard exercise, tiny air sacs in your lungs (alveoli) can partially collapse, reducing oxygen uptake. The second 'sip' of air re-inflates these collapsed regions. The long exhale then activates the vagus nerve and shifts you out of the fight-or-flight state.
Why It Works
The Respiratory Science
Alveoli Re-inflation
During intense exercise, some of the 500 million tiny air sacs in your lungs collapse. The double inhale—especially the second 'top-up' breath—pops these alveoli open, immediately improving oxygen intake and CO₂ offload.
Rapid Heart Rate Reduction
Stanford research found that the physiological sigh brings heart rate down faster than box breathing or meditation. The long exhale is key—it activates the vagus nerve and triggers the parasympathetic 'rest and digest' response.
Diaphragm Reset
Side stitches are often caused by diaphragm spasm or strain. The controlled, deep breaths of the physiological sigh help relax and reset the diaphragm, relieving the cramping.
CO₂ Balance
Rapid panting after exercise can blow off too much CO₂, causing dizziness. The controlled exhale of the physiological sigh normalizes CO₂ levels while still allowing efficient oxygen uptake.
Step-by-Step
How to Practice
- 1
Recognize the moment
Use this technique immediately after a hard effort (sprint finish, hill climb) or when you feel a side stitch developing mid-run.
Immediately when needed
- 2
Stop or slow down
For side stitches, slow to a walk. For post-run recovery, stop completely and stand or bend slightly with hands on hips—not on knees.
As needed
- 3
First inhale
Take a deep breath in through your nose, filling your lungs about 80-90%. Let your belly expand.
~3 seconds
- 4
Second 'top-up' inhale
Without exhaling, take a second, shorter sip of air through your nose. This pops open collapsed air sacs. Don't force it—just a gentle top-up.
~1-2 seconds
- 5
Long exhale
Exhale slowly and completely through your mouth. Make it longer than both inhales combined. Feel your belly fall.
~6-8 seconds
- 6
Repeat as needed
For acute relief (side stitch), 2-3 sighs may be enough. For post-run recovery, continue for 1-2 minutes until your breathing normalizes.
2-3 cycles or 1-2 minutes
Pro tips
- Practice during easy runs so the technique is automatic when you need it
- For side stitches, try pressing on the painful spot while exhaling
- Standing upright or with a slight forward lean helps—don't hunch over
- The exhale is the most important part—make it slow and complete
Research & References
Scientific Sources
- Brief structured respiration practices enhance mood and reduce physiological arousal
Cell Reports Medicine (Stanford Study)
Stanford study showing cyclic sighing (physiological sigh) outperformed other breathing techniques and meditation for stress reduction and mood improvement.
- How stress affects your brain and how to reverse it
Stanford Medicine Scope Blog
Dr. Andrew Huberman explains the neuroscience of stress and how physiological sighing works as a real-time intervention.
- The Physiological Sigh: A 30-Second Breathing Exercise to Lower Stress
Oura Ring Blog
Practical guide to the physiological sigh technique with HRV and heart rate data.
- Side Stitch While Running: Prevention & Treatment
Runner's World
Overview of side stitch causes and breathing techniques for prevention and treatment.
- Stitch When Running: How to Stop One, Prevention & More
Healthline
Medical overview of exercise-related transient abdominal pain and breathing remedies.
FAQ
Common Questions
Can I do this while still running?
Yes, for side stitches. Slow to an easy jog or walk, then do 2-3 physiological sighs. Many runners find the stitch releases within 30-60 seconds. For post-sprint recovery, it's better to stop completely for the full benefit.
Why is standing upright better than bending over?
Bending over with hands on knees compresses your diaphragm and lungs, making it harder to take deep breaths. Standing upright or with a slight forward lean (hands on hips) opens your chest and allows for fuller breaths and better recovery.
How is this different from just taking deep breaths?
The double inhale is the key difference. Regular deep breaths don't re-inflate collapsed alveoli the way the second 'sip' of air does. The physiological sigh is your body's natural mechanism—you do it involuntarily when you sob or yawn. We're just using it deliberately.
Should I breathe through my nose or mouth while running?
During easy running, nasal breathing is ideal when possible—it filters air, produces nitric oxide, and promotes diaphragmatic breathing. During hard efforts, mouth breathing is natural and necessary. For the physiological sigh specifically, inhale through your nose and exhale through your mouth.
Why do I get side stitches in the first place?
The exact cause isn't fully understood, but the leading theories involve diaphragm spasm from the jarring of running, strain on ligaments connecting the diaphragm to internal organs, and reduced blood flow to the diaphragm during exercise. Warming up properly, avoiding large meals before running, and strengthening your core can all help prevent them.
More Breathing Guides
Ready to practice?
Start Your Session
Use the interactive visualizer above to guide your breathing. Follow the animation and let your body relax.
Quick sessions
Short on time? Try a timed session: