BackPhysiological Sighs

Inhale
2sHold
1sExhale
6s

Ready—

Session length≈ 20 cycles

2 min3 min5 min10 min15 min20 min

Start

Suggested positions

StandingRecommended

Seated - Back Erect

Lying Down - Knees Straight

Steps

1. 1Can be done in any position - sitting, standing, or lying down
2. 2Take a deep inhalation through your nose, filling your lungs about 80-90%
3. 3Without exhaling, immediately take a second, short "sip" of air through your nose to completely fill your lungs to capacity
4. 4This creates a double inhale without any exhale in between - you should feel your lungs fully expanded
5. 5Immediately exhale long and slowly through your mouth, releasing all the air in a controlled, extended breath
6. 6The exhale should be noticeably longer than your total inhale time - aim for at least twice as long
7. 7This completes one cycle
8. 8Pause briefly with empty lungs, then repeat the cycle
9. 9Continue for 1-3 cycles when you need immediate stress relief, or practice for 1-2 minutes (approximately 5-10 cycles)
10. 10Can be used anytime you feel stressed, anxious, or need to quickly downregulate arousal