A Simple Breathing Trick to Calm Your Body and Mind

Stress shows up in different ways.Sometimes it creeps in slowly—tight shoulders, racing thoughts, a vague sense that something’s not quite right.Other times it hits you all at once—a difficult conversation, a deadline, a health scare, or a child melting down.

In those moments, you don’t always have time to meditate or take a walk. But you can change your breath.

One of the simplest and fastest ways to interrupt a stress response is a specific breathing technique called the physiological sigh. This pattern—two short inhales followed by a long, slow exhale—is hardwired into your nervous system and can create a noticeable shift in how you feel, physically and mentally, in just a few seconds.

Why This Breath Works So Fast

Here’s what happens during this breathing pattern:

• The first inhale fills most of your lungs and begins to stimulate the vagus nerve, which helps regulate your nervous system.

• The second, smaller inhale helps re-inflate collapsed alveoli—tiny air sacs in the lungs responsible for oxygen exchange.

• The long exhale gives more time for your body to fully engage the parasympathetic nervous system, which supports rest, digestion, and recovery.

Clinical research has shown that slow, controlled breathing can significantly reduce symptoms of physical stress—such as rapid heart rate, shallow breathing, and muscle tension—often referred to in clinical terms as 'physiological arousal.' In one study published in Cell Reports Medicine (2023), researchers found that daily practice of breathing techniques like the physiological sigh reduced anxiety levels more effectively than mindfulness meditation in the short term.

(Melnychuk et al., 2023 – Stanford University School of Medicine)

This pattern:

• Reduces carbon dioxide buildup

• Slows your heart rate

• Sends calming signals to your brain

• Helps shift your nervous system out of fight-or-flight

When to Use It

You don’t have to wait until you’re in a full-blown panic. This breath is incredibly effective:

• Right before a big presentation or test

• After a hard conversation

• When transitioning from work mode to rest

• Before bed if your mind is spinning

• Or any time your system needs a reset

Want to Try It With Guidance?

I guide this breathwork regularly in my live online group hypnosis sessions, called the Relaxation

Room. These weekly sessions are designed to help you regulate your nervous system, unwind chronic stress, and reconnect with your calm center.

If you'd like support going deeper than just a quick reset—and want to experience the benefits in real time with professional guidance—join us live. 👉 Click here to learn more or sign up

Prefer more personalized support? I also work with clients one-on-one to create individualized stress management plans and explore underlying patterns that may be contributing to anxiety, pain, or overwhelm.