Physiological sigh - what it it good for and how to perform it correctly?

A physiological sigh is a quick way to reduce stress and bring on calm: take two inhales through your nose, then slowly exhale through your mouth until your lungs feel empty. 1

1. First inhale: Breathe in deeply through your nose. 2
2. Second inhale: Immediately take a shorter, sharper inhale through your nose to fill your lungs as fully as possible. 3
3. Long exhale: Slowly breathe out through your mouth until your lungs are empty. The second inhale helps reopen small air sacs in the lungs; the extended exhale helps rebalance oxygen and carbon dioxide and supports a rapid shift toward calm. 4
4. For ongoing benefits: Repeat the sigh in a continuous practice—cyclic sighing—for five minutes daily. In a study described on the show, that routine was associated with reduced stress across the day and improvements in mood and sleep. 5