Practice 3 to 5 minutes of physiological sighs (a double inhale followed by a long exhale) immediately after exercise to activate the parasympathetic nervous system and initiate a return to a calm state.

noli's read

This recommendation is based on solid foundations regarding the impact of breathing on our nervous balance. A randomized controlled trial (RCT) from Stanford University conducted by Balban, Spiegel and Huberman (2023) demonstrated that 5 minutes of daily cyclic sighing reduces stress activation and improves mood more effectively than mindfulness meditation. Regarding physical observation, multiple studies confirm that prolonging the exhale stimulates the vagus nerve, which slows the heart rate and promotes calmness. Thus, using this technique right after exercise to initiate a rapid decrease in bodily tension is a well-validated physiological principle. However, the idea that this immediate return to a calm state dramatically accelerates muscle recovery or long-term overall performance compared to standard passive rest remains an extrapolation that lacks specific evidence for now. This tool remains an excellent wellness habit for ending a session gently and mindfully.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4Khan SU, Lone AN, Khan MS, et al. 2021
5. 5Liao Y, Xie B, Zhang H, et al. 2019
6. 6hubermanprotocols.com (fan reference guide)