Feeling Stressed? Try This 2-Breath Trick Backed by Science

You might have heard the phrase “nervous system regulation”...

It’s trending — but also… confusing.

And most people think it requires things like:

• A 90-minute yoga flow

• A long meditation

• Or a morning routine that starts at 4:45am

Let’s make it easier.

Here’s a science-backed reset that takes 30 seconds and helps your body shift out of stress mode fast:

It’s called a Physiological Sigh.

And the best part is that this is something your body already knows how to do — and science says it works better than most techniques out there.

Here’s how:

1. Take a long, deep breath in through your nose.
   
   

2. At the top of that breath, take a quick second inhale. Just a little more air.
   
   

3. Then slowly exhale all the way out through your mouth.

That’s it. Do it 2–3 times.

What it does:

• Activates your parasympathetic nervous system (your “calm” state)

• Helps offload carbon dioxide from your lungs

• Signals safety to your brain in real-time

Stanford researchers (Huberman) found that this outperforms meditation and other breathing techniques when it comes to lowering stress quickly.

It’s free, easy, and takes less time than scrolling on IG :-) 

You can use it:

• When your heart rate spikes for no reason

• When you feel edgy or scattered and don’t know why

• After a workout to calm your system back down

• Or before meals, to support digestion and blood sugar

The whole point of this month’s theme is to keep things simple…

And this is a perfect example.

Try it today — or keep it in your back pocket for when you may need it. 

Just a few seconds can change everything!