Calm · Relief
Physiological Sigh
how to do it, step by step
The physiological sigh is a double inhale through the nose followed by a long exhale through the mouth. In a 2023 Stanford study, five minutes a day of cyclic sighing improved mood and lowered breathing rate more than mindfulness meditation over one month.
How to do it
- Sit or lie down comfortably and let your shoulders drop.
- Deep inhale: 3 s.
- Second short inhale: 1 s.
- Long exhale: 6 s.
- Repeat the cycle 5 times (the timer counts for you).
- When you finish, return to natural breathing for a few seconds and notice how you feel.
The rhythm
| Phase | Seconds |
|---|---|
| Deep inhale | 3 |
| Second short inhale | 1 |
| Long exhale | 6 |
| Level | All levels |
| Duration | 50 s |
Ready when you are
Duration 50 s · 5 × Deep inhale 3 s / Second short inhale 1 s / Long exhale 6 s
- Deep inhale · 3 s
- Second short inhale · 1 s
- Long exhale · 6 s
When to practise it
When you need to come down quickly: after a tense call, before speaking in public, or whenever your breath feels short and high in the chest.
Precautions
Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.
Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys
Frequently asked questions
How many physiological sighs should I do?
One to three sighs can already shift how you feel. The study used five minutes a day; our timer runs five slow cycles as a short version.
Nose or mouth?
Both inhales go through the nose, the second one shorter, on top of the first. The exhale is long and relaxed, ideally through the mouth.
Sources
Other techniques
Cardiac Coherence · Extended Exhale · Box Breathing · 4-7-8 Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Bhastrika, Bellows Breath · Energising Breath 2:1 · Diaphragmatic Breathing
Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.