Double inhale

A double inhale, or physiological sigh, is two inhales followed by a long exhale, used to bring on calm. 1

• 1. Make the second inhale shorter and smaller: Take a deep inhale through your nose, sneak in a brief second nasal inhale, then exhale slowly through your mouth until your lungs are empty. 2
• 2. Repeat as needed: One sigh may help; repeat a few times if needed. It can reduce stress and autonomic arousal and help you regain calm and focus. 3
• 3. Use it in everyday stressful situations: It can be done in real time—such as during a stressful meeting, conversation, or while in traffic. 4