A physiological sigh is a bit of calming magic your body can perform if you just learn how to do it.

First, here's how you perform a physiological sigh:

  • 1️⃣ Inhale through your nose. Don't exhale yet.
  • 2️⃣ Inhale through your nose a second time.
  • 3️⃣ Now a long slow exhale through your mouth.

See how to sigh by watching Reduce Anxiety & Stress with the Physiological Sigh.

This pattern of breathing tells your body to relax by increasing the levels of oxygen and decreasing the levels carbon dioxide in your bloodstream and body.

There are many benefits to performing a physiological sigh: creates calm, improves heart rate variability (HRV), energy, focus, and performance.

HRV measures the variability in the time that occurs between heart beats. A higher HRV leads to improved performance and means your body is less stressed and anxious.

Learn more about HRV: HRV, Breath, and the Nervous System.

A physiological sigh teaches your body how to rest within a workout, not just after a long workout.

Feel free to perform 1-3 physiological sighs during a sprint or a recovery period. Anytime you feel comfortable will work.

Learn more about physiological sighs from Andrew Huberman, Ph.D.