Two-Minute Physiological Sigh For Anxiety

A short guided practice of the physiological sigh, the fastest breathing pattern we know of for downshifting out of anxiety, overwhelm, or anger. You take a full inhale through the nose, top it up with a second small sip of air, and then let go of a long, effortless exhale. Two or three rounds are usually enough to feel the shift.

Your body already does this on its own several times an hour; here you learn to do it on purpose, anywhere, without anyone noticing. The pattern was identified in the laboratory of Jack Feldman at UCLA and popularised by Andrew Huberman at Stanford.

Please note that this practice is educational and not a substitute for professional mental health care.

Transcript

The physiological sigh is incredibly simple and yet immensely effective. It can be done anywhere and anytime. The practice looks like a full inhalation through the nose. Breathing into the back of your chest ribcage. And then when it feels like you've taken a full breath, You top up with an extra sip of air. This is called packing in freediving. And then this is followed by a completely relaxed exhale, Letting go of any tension. And you can make an audible sigh if you like. I'll demonstrate one now. Let's do three in a row together. And pause for a moment, Let that settle. And let's go again. Inhale. And zip. And let it go. And one last one. Biggest breath of the day, Inhale. I don't notice any tension leaving your body. Remember you can use this anytime you want to downshift your state and find more ease and relaxation.