Calm Anxiety In 4 Minutes | Physiological Sigh Breathing

When anxiety begins to rise, your nervous system can quickly shift into a stress response.

This short 4-minute practice uses a variation of the breathing technique called the physiological sigh, followed by a simple grounding question to help bring your attention back to the present moment.

Even a few rounds of this breath can help your body release tension and begin settling.

This practice may be especially supportive for highly sensitive people experiencing anxiety, stress, or emotional overwhelm.
You can return to it anytime you notice anxiety starting to build and need a gentle reset.

Music by Chris Collins.

Transcript

If anxiety has started to rise, Let's take a moment together to help your nervous system settle. When the body becomes anxious, The breath often becomes shallow or tight. The physiological sigh can help release some of that tension and reset your nervous system. Typically, You might do three to five rounds. Today we'll do a few rounds together. Begin by sitting comfortably. Allow your shoulders to soften slightly. And we'll begin by taking three quick inhalations through the nose in short bursts, Feeling your lungs expand. Let's start together. Pause for a moment, And now exhale slowly through pursed lips with the teeth gently together making a soft hissing sound. Let's do that again. Three quick inhalations through the nose. Hold for a moment, And exhale with a long steady hiss. And one more time. Hold for a moment. Now allow your breathing to return to normal, And slowly begin to look around the space you are in. Turn your head slowly from side to side, Looking around. And as you notice your space, Gently ask yourself, Am I safe in this moment? Am I safe in this moment? You might notice that even if your body still feels tense, Right here, In this moment, You may be safe. Let your body receive that message. Just for now, Am I safe in this moment? Take another comfortable deep breath in, And know that you can return to this practice any time you need a gentle reset. Even small moments like this can help your nervous system shift.