9h • General discussion
Learning to Breathe Week 2.
A Simple Technique to Calm Your Mind in Seconds.
Last week we looked at Box Breathing, a great exercise for building breath awareness and learning to slow everything down.
This week I'd like to show you another technique that you can use regularly called the Physiological Sigh.
The interesting thing about this one is that your body already does it naturally.
Have you ever noticed that after crying, being startled or going through a stressful moment, you sometimes take a big deep breath followed by a long sigh?
That's your body's natural way of trying to calm your nervous system.
The good news is that you can do it deliberately whenever you're feeling stressed, anxious or overwhelmed.
How to do it:
🫁 Take a slow, deep breath in through your nose.
🫁 Before breathing out, take one more short inhale through your nose to completely fill your lungs.
🌬️ Slowly breathe all the way out through your mouth. Make the exhale as long and relaxed as possible.
That's one Physiological Sigh.
Try doing 2–5 repetitions whenever you feel your stress levels rising.
You can use it before a difficult conversation, before stepping onto the mats, before a presentation, or anytime you simply need to reset.
I've attached a short video below that explains both the science and the technique.
This week's challenge:
Practise the Physiological Sigh every day this week and, more importantly, use it the next time you notice yourself feeling stressed.
I'd love to hear how you get on.
Question for the community:
When during your day do you think this technique would be most useful for you?
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Learning to Breathe Week 2.
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