How do I perform a physiological sigh?

To perform a physiological sigh, follow these simple steps as described by Andrew Huberman:

1. Deep Inhale: Begin by taking a deep breath in through your nose, filling your lungs as much as possible.

2. Second Inhale: Before you exhale, take a quick, additional small inhale through your nose. This should be a brief, sharp intake of air to maximize the lung inflation.

3. Long Exhale: Finally, exhale slowly and fully through your mouth, emptying your lungs completely.

This sequence should take about 30 to 40 seconds, and just one physiological sigh can significantly reduce stress levels almost instantly. If needed, you can repeat the process once or twice more for additional calming effects 1 2.

This technique harnesses a natural reflex that occurs when we are under stress, allowing for a quick return to a calmer state 3 4. It's effective and can be done anywhere, making it a powerful tool for managing stress in real-time.