Psychological Sigh For Instant Stress Relief

Reset stress fast with Physiological Sigh - a two-part inhale through the nose (full breath, then a quick “top-up” sip) followed by a long, unhurried exhale through the mouth. This simple pattern helps has scientifically shown to release tension, offload excess carbon dioxide, and signal safety to the nervous system. In a few smooth rounds you’ll feel shoulders soften, mind quiet, and space open inside. Perfect for an in-the-moment reset before a meeting, during a commute, or anytime you need calm on demand.

Transcript

Hello,

I'm Stuart Sandeman,

Your Breathing Coach.

And this practice is called the Physiological Sigh.

It's one of the fastest ways to reduce stress and reset your whole nervous system.

It's made of two inhales followed by a long exhale.

So sit comfortably.

Close your eyes if that feels right.

Spine straight.

Crown tall.

Take a gentle full breath through your nose.

Feel your belly rise.

Now take one more sip of air at the top.

Good,

And breathe out long and gentle through your mouth.

Good,

You've got that.

So full breath in through your nose,

Belly rise.

Top up sip.

Long,

Slow out-breath through your mouth.

Notice how your body softens with each out-breath.

Let's keep going.

Breathe in.

Bit more air at the top.

And breathe out.

And again,

Breathe in,

Belly rise.

Sip at the top.

And relax,

Let go.

Keep that going.

In.

Bit more air at the top.

And let go.

Bit more air at the top.

And let go.

Let's go for three more rounds.

Last two.

Final round.

Let your breathing return to its natural rhythm.

And notice how you feel.

Notice how your body feels.

Notice how your mind feels.

Can you feel the space that you've created?

Now start to bring yourself back.

Wiggle your toes,

Your fingers,

Loosen your neck.

Roll your shoulders.

Have a stretch if it feels good.

When you're ready,

Open your eyes.

Thanks so much for sharing your practice with me.

I'm Stuart Sanderman,

And please follow me here on InsideTimer for more breathwork practices.

Have the best day,

And I'll see you next time.

Reviews

Good

Thank you! Lovely

Quick and easy stress release. Thanks Stuart

Thank you 🙏 coach, for sharing your wisdom ❤️

Loved that!! Very helpful! I wanna try to keep this in my daily practice! Thank you!

Loved it, it's a keeper, so are you!!! Thank you!