The Calming Power of the Physiological Sigh: A Simple Way to Prevent Stress Spirals
- Ruthy Baker
- Jul 7
- 6 min read
Updated: Aug 31
Have you ever felt like your stress builds up until you're completely overwhelmed, snapping at the kettle or bursting into tears over a dropped spoon? Me too. But recently, I’ve discovered a simple, powerful technique that instantly soothes my nervous system: the physiological sigh. It’s natural, science-backed, and beautifully gentle – the kind of thing you can do anywhere, even while standing in a queue or watering your plants.
In this blog, we’re diving into the science behind the physiological sigh, how to use it in daily life, and how to anchor the experience using calming scents like chamomile and lavender. There’s even a touch of tapping and a visualisation with the lotus flower to help you embody the calm you deserve. Let’s begin.
What Is the Physiological Sigh?
The physiological sigh is a natural reflex your body uses to regulate stress. You’ve actually done it many times – usually after crying, during sleep, or when releasing tension – without realising. It involves two short inhales through the nose, followed by a slow exhale through the mouth.
Here’s how to do it:
Inhale gently through your nose.
Without exhaling, take a second, shorter inhale through the nose.
Then, slowly and fully exhale through your mouth with a sigh.
Repeat 1 to 3 times and notice how your body begins to soften. It’s that simple.
Why It Works (Science in Simple Terms)
According to neuroscientist Dr. Andrew Huberman, the physiological sigh is one of the fastest ways to bring your body back into balance when you’re feeling overwhelmed. It resets the levels of carbon dioxide in the blood and calms down the amygdala, the part of your brain responsible for fear and stress.
What I love is that it bypasses the logical brain and goes straight to the body. No need to figure things out or talk yourself down. Just breathe.
Using the Sigh in Real Life
Here’s when I’ve used the physiological sigh recently:
Before recording a podcast when I felt discombobulated
Sitting in traffic and I was late for a meeting
Midway through writing when my inner critic starting yelling
After reading a stressful email
It’s become a little rescue remedy I can always rely on. Like an emotional first aid kit for the soul. But I still take the odd swig of Bach Rescue Remedy when I'm frazzled.
Sensory Anchoring: Lavender, Chamomile & the Sigh
If you know me, you know how much I love blending the practical with the magical. So I began pairing my sigh practice with scent anchoring. My favourites?
Chamomile – deeply soothing and grounding.
Lavender – gently uplifts while calming the nervous system.
Try this:
Rub a drop of lavender oil between your palms.
Cup your hands over your nose.
Inhale with a double breath (physiological sigh), then exhale slowly.
As you breathe, imagine a soft, glowing lotus flower opening in your heart space.
This practice tells your brain: “I’m safe now. You can let go.”
EFT Tapping Meets the Physiological Sigh
Adding a round of Emotional Freedom Technique (EFT) after your sigh practice can deepen the effect. Try tapping on the side of the hand and saying:
"Even though I’ve been holding so much stress, I’m open to releasing it with ease."
Then move through the points, using these phrases:
"I’ve been carrying so much tension."
"It’s safe to breathe it out now."
"I’m calming my body, one breath at a time."
"I let go of the spiral."
"I return to calm."
Tapping + sighing = nervous system reset.
Lotus Flower Visualisation
Imagine a lotus flower at the centre of your chest closed tight at first - each breath you take helps it unfurl, petal by petal. The stress melts into the earth beneath you. You are rooted. Soft. Centred.
The lotus grows in the mud and still blooms with grace. So do you.
Everyday Calm Is a Choice
You don’t need to wait until you’re falling apart to use this technique. Try weaving it into your day. Before a task. After a phone call. While you’re waiting for the kettle to boil.
It only takes 10 seconds to re-centre yourself.
Journaling Prompts to Deepen the Practice
What does calm feel like in my body?
When do I tend to spiral? What’s my new plan for those moments?
What are my earliest memories of being comforted?
How can I create a calming ritual using scent, breath, and stillness?
What small act of nervous system care can I commit to daily?
What would it feel like to bloom, even in muddy conditions?
Ready to Stay Calm and Centred, Even When Life Feels Chaotic?
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A Brilliant Book That Helped Me Understand Stress and Stillness
Here's a book I truly recommend if you're curious about calming your inner world:
📖 “Breathe” by James Nestor
A fascinating dive into the science and forgotten wisdom of breathing. It changed the way I think about breath as medicine. Find it here: Breathe - James Nestor
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