Physiological Sigh

Breathing Technique

For this practice we’re gonna inhale once through the nose kind of slowly, do a second inhale through the nose more quickly with a little more force, and then exhale fully through the nose or mouth with kind of an audible sigh.

  1. Sit on the floor or in a chair, or stand with your feet planted on the ground.
  2. Take a second to intentionally pause, wherever you are. You might be coming into this practice with uncomfortable sensations, emotions, or thoughts, and I'm here to remind you that this is okay. This is a nervous system response - and we can maybe thank our nervous system for trying to protect us, and just spend the next few minutes being curious about trying something new. 
  3. Inhale once through your nose.
  4. Then inhale a second time more forcefully. 
  5. Then exhale fully through your mouth or nose and breathe out with an audible sigh sound. Relax your shoulders and let everything go as you sigh. 
  6. Repeat 2-3 times. 
  7. Once you’ve finished, notice if anything is different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? Remember that whatever comes up is okay, and if you can, just check in with yourself and see if there’s anything else you need in this moment.

( i )      This breathing technique helps you offload excess carbon dioxide from your lungs, which sends a down-regulating signal to along the vagus nerve that can help your nervous system to return to the green zone.  It can help to lower your heart rate and works as a natural tranquilliser for your nervous system, so it can be a really helpful practice to help you turn off that danger response of the yellow zone when it’s not needed.


Due to how powerful this practice is, it’s recommended you don't do more than four full breaths during the first month or so of practice.

Pen