Calm your body · 3 min

The physiological sigh

A physiological sigh is two inhales through the nose, one long and one short to top up your lungs, followed by a slow, full exhale through the mouth. One to three sighs can take the edge off. In a 2023 study, five minutes a day of this cyclic sighing improved mood more than mindfulness meditation.

How to do it

1
First inhale
Breathe in through your nose, slowly, until your lungs feel mostly full.
2
Second, short inhale
Without breathing out, sniff in a little more through your nose to top your lungs right up.
3
Long exhale
Breathe out slowly through your mouth until you are empty. Make the out-breath longer than both in-breaths together.
4
Repeat one to three times
Then breathe normally. For a longer reset, keep going for up to five minutes.

Does the physiological sigh really work?

The best evidence is a 2023 randomised study in Cell Reports Medicine. 108 adults did five minutes a day of breathwork or mindfulness meditation for 28 days. The group doing cyclic sighing (repeated physiological sighs) had the biggest daily lift in positive mood and the largest drop in breathing rate. It was the only exercise that beat mindfulness on mood.

All groups, including mindfulness, reported lower anxiety. So it is a good tool, not a magic one.

How do you stop a panic attack with a breathing exercise for panic?

You often can't switch a panic attack off, but you can stop feeding it. The NHS suggests staying where you are if you can, breathing slowly and deeply, and telling yourself it will end. Most panic attacks last between 5 and 20 minutes.

The long exhale is the part to focus on. If the double inhale feels like too much air, make it smaller and keep the slow out-breath.

“I'm dying, something is really wrong.”

“This is panic. It peaks and it passes. Long breath out.”

How do you calm down from an anxiety attack once it eases?

Keep the next ten minutes small. Sit somewhere and sip water. Do two or three more sighs, then breathe normally. You may feel tired afterwards: that is normal.

Don't make big decisions or send the long message yet. If attacks keep coming back, or you dread the next one, speak to your GP. If you have chest pain or are not sure it is panic, get urgent medical help.

Sip something cold
Two more sighs
Name 5 things you can see
No big texts for an hour

Is the double inhale long exhale the same as a deep breath?

Not quite. A deep breath is one big inhale. The physiological sigh adds a second, shorter top-up inhale and puts the weight on a long exhale. It copies a natural sigh, done on purpose and slowly.

Questions people ask

How many physiological sighs should I do?

One to three is usually enough for a quick reset. In the 2023 study, people did cyclic sighing for five minutes a day.

What is the fastest way to stop a panic attack?

There is no off switch, but slow breathing with a long exhale, staying put and reminding yourself it will pass all help. Most panic attacks last 5 to 20 minutes, according to the NHS.

Is the physiological sigh better than box breathing?

In the 2023 study, both improved mood and lowered anxiety. Cyclic sighing gave the biggest mood lift and was the only one to clearly beat mindfulness. Use whichever you will actually do.

Should you breathe in through your nose or mouth?

The study instructions say to inhale through the nose and exhale through the mouth, ideally. If your nose is blocked, do both inhales through your mouth and keep the long exhale.