1-5 min
Physiological Sigh
A double inhale reopens the lungs; a long exhale slows the heart. One to three minutes is enough. Press Start and breathe with the circle.
Duration
Rhythm of one sigh
- inhale · 2s
- top-up · 1s
- exhale · 6s
Learn more about how this works
How it works
The double inhale reopens collapsed air sacs in the lungs and helps clear carbon dioxide faster. The long exhale engages the vagus nerve, so your heart slows with every breath out.
What research found
In a Stanford study (Balban et al., Cell Reports Medicine, 2023), five minutes of cyclic sighing a day improved mood and lowered breathing rate more than mindfulness meditation.
When to use it
- At the first signs of panic
- Before a hard conversation or call
- When your heart is racing after a trigger
- Before sleep, to let the day go
Other Techniques
Try other exercises that might help you.
2-Minute Breathing
Simple breathing exercise that calms your nervous system and reduces anxiety in just minutes 2-3 min5-4-3-2-1 Grounding
A sensory technique that pulls you out of anxious thoughts by focusing on what's around you right now 3-5 minButterfly Hug
Alternating shoulder taps that help you settle when memories take over 1-3 min