Stop Overthinking in 60 Seconds (Physiological Sigh)

Have you ever ever had one of those moments where you open an email and instantly feel that tightness in your chest? Or you’re about to join a call and your body is already tense before it even starts? Or you’re lying in bed at night and your mind just won’t switch off? Then, this is for you. In this short practice, I’ll guide you through a simple, science-backed breathing technique that helps your body release stress quickly and come back to a more grounded, regulated state. Most of the time, it’s not that you’re “overthinking”, it’s that your nervous system is activated. And no amount of thinking will calm a body that feels unsafe. With this tool, you bring it back to safety within less than 60 seconds.

This is a tool you can use in real life: before a meeting, after a difficult conversation, when you feel overwhelmed or when you notice yourself spiraling.

Transcript

Welcome, Superstar, And in this video, I'm going to be teaching you a really, Really potent tool to release some stress from your nervous system and to tap into more calm and inner peace, And that tool is called the physiological sigh. What makes the physiological sigh so potent is that it is a real-time break on the stress response, And you can apply it in almost any given moment in a situation already a little bit agitated maybe you were triggered and you notice the stress is coming up you feel your chest going going like this all of a sudden you apply the physiological sigh in the moment without the other person noticing so think of a conversation that you might be having with a client a conversation you might be having with your partner your family member your your your boss your colleague whoever that is going to be this tool really instantly in the moment. And depending on how stressed you are in the situation or how maybe a bit anxious you might feel in the situation, You also want to repeat the physiological sigh two, Three, Four, Five, Six times and you will notice its effect immediately on your body. Even if your attention is not yet quite attuned to how it feels in your body, Depending on how sensitive you are, Homeostasis to a state of calm and peace. So let's get to it. It is up to you whether you directly want to follow along or whether you want to first watch me do it and then do it by yourself after. So here's how it works. The physiological side consists of two inhales through your nose and one long exhale through your mouth. If your nose is clogged, That's fine too. You can also just breathe in and out through your mouth. Now, Let's get to it. For the sake of demonstration, I will be putting my hands on the specific body parts where you will want to breathe into, Also in the same order so that you can see what I'm doing. You can use this as a helper, But it's not needed. I also recommend if you can and you're not driving to close your eyes in this process so that you get a better feeling of like what it actually shifts inside your body. Wonderful. Now, If you want, You can place your hands on your belly and your chest, Or you just let them gently rest on your lap. What you see me doing here right now is I'm taking two quick inhales. The first inhale goes into the belly. And the second inhale goes into the chest. And then you see me do one long exhale through the mouth. So two quick inhales. First inhale goes into the belly. Second inhale directly after goes into the chest. And then one long exhale. Let's do it together. Inhale first into the belly, Then into the chest and exhale. Inhale and inhale again. And exhale Now inhale, Inhale it a little bit more and exhale. One more time. Inhale, Inhale a little bit more. And exhale. Beautiful. And just notice what's different now. Your body has just released some stress and tension. Feeling calmer and more centered than before. And return to this tool anytime you need it.