Breathing exercise · sip · sip · long out
The physiological sigh
Two inhales, one long exhale. The fastest known way to drop your stress level in the moment.
Follow the circle. It counts for you.
How it works
Breathe in through your nose. Just before you think you're full, take one extra little sip of air. Then let it all out through your mouth in one long, slow sigh.
Why it can help
That double-inflates the lungs, which opens more of their surface area and slows your heart on the exhale. It's the same pattern your body does naturally when you're upset and it decides to self-soothe — you're just doing it deliberately.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- right after bad news
- before you reply to something that made you angry
- stage fright
- a racing heart
Tips
- The second sip is small. Don't make it a second full inhale.
- The exhale should be longer than both inhales combined. Think of letting air drain out.
- Three to six sighs is often enough to feel the shift. Repeat as needed through the day.
Please note
One of the safest patterns here. If you feel lightheaded, slow down — you may be over-breathing.
If this rhythm does not suit you, try 6-2-6-2 breathing exercise for anxious moments, Coherent 4-4 breathing for bedtime, when you are too tired to try hard or 7-11 breathing for a lonely evening.