Guided Practice
2-Minute Physiological Sigh
After You’ve Completed the 2-Minute Guided Session Please Share Your Experience Below:
How did you feel after the practice? Did you notice any shifts in your body, mind or emotions? Was there anything surprising or challenging about it?
Some of the Benefits of This 2-Minute Box Breathing Practice:
Instant Stress Relief: The Physiological Sigh directly activates your parasympathetic nervous system, helping to reduce stress and bring your body back to a state of calm.
Balances Oxygen and CO2 Levels: By expelling excess carbon dioxide during the extended exhale, this practice helps optimize your blood chemistry, improving energy and focus.
Enhanced Emotional Regulation: By resetting your breathing patterns, this technique can help you manage overwhelming emotions and regain control in challenging moments.
Important Note: Before Doing Any Breath Practice
While the Physiological Sigh is safe and accessible for most people, here are a few considerations to keep in mind:
Take it slow: If at any point you feel too lightheaded or uncomfortable, return to your natural breath and rest.
Contraindications: This practice may not be suitable if you’re pregnant, have severe anxiety, recently had surgery or have a serious respiratory condition. Please consult your healthcare provider if you’re unsure.
Safety reminder: Avoid practicing while driving or near water. Box Breathing is best done in a calm, quiet environment where you can fully relax.
A Few Tips for the Best Experience
If you’re open to it, I encourage you to try this practice more than once—preferably for a few days in a row—to experience its deeper benefits.
For the most immersive experience, try playing the video full-screen on a computer, laptop, or even a TV using AirPlay or another casting tool. If that’s not convenient, feel free to use whichever device is easiest for you.
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Wonderful and easy!
After the session I feel my head more clear and my chest wider. I also feel more comfortable. Thank you.
I love this so much! Feels like I’m buzzing right now! Such a powerful practice – thank you!
I really enjoyed the physiological sigh—it’s such a simple and powerful way to breathe. After just a minute, I feel a deep sense of calm and clarity. It’s something I know I’ll keep coming back to for mindfulness and well-being. Thank you!
I didn’t realize how quickly I could shift my mood with just a few breaths. This practice is now my go-to for resetting during a hectic day.
Thanks. My pulse and breath rate are relatively low, so doing this in seconds stresses me. But if I do it on counts (my own speed, which is about the playback speed at 0,75), it’s better, though I need to do it more often. Right now the sequence is not coming naturally.
Why is it called cyclic sigh? No sigh in sight 🙂
Hi Volker, Thanks for sharing your feedback. Yes, this pattern can be a little challenging to learn initially, but the benefits deepen with practice. The “sigh” aspect of this breathing pattern can be done on the exhale. It also works well with pursed lips to reduce anxiety. Please try different types of exhales to see what works best for you.
I was amazed by how effective this simple practice is. It felt like a wave of calm washed over me—so quick, yet so powerful.