Quickly reduce acute stress by performing a physiological sigh: a double inhalation through the nose (a large one followed by a small one) followed by a slow, prolonged exhalation through the mouth.

noli's read

This advice is based on a rigorous randomized controlled trial (RCT) published in 2023 in the journal Cell Reports Medicine by Melis Yilmaz Balban's team and Stanford University. The researchers compared several breathing methods to traditional meditation in a group of volunteers practicing 5 minutes per day for one month. The results show that the cyclic sigh is particularly effective for improving mood, reducing tension, and slowing the resting respiratory rate. In terms of relaxation, the double inhalation allows for the full reinflation of the small air sacs in the lungs, while the long exhalation helps to expel carbon dioxide and activate the body's relaxation system. Although the study measured the cumulative benefits of a daily 5-minute practice, the biological mechanism of the sigh—which our body uses spontaneously to calm itself—fully validates its immediate use when facing a sudden bout of stress. It is a simple, free, and solidly validated tool for regaining calm in a few moments.

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)