21/08/2025
Stanford neuroscientists figured out how you can regulate your nervous system with your breath.
This 5-second breathing technique is the fastest way to reduce anxiety and stress, they claim.
A simple, science-backed breathing method known as the "physiological sigh" is emerging as one of the fastest ways to reduce anxiety and stress — both instantly and over time.
This technique involves taking two inhales through the nose (one full, followed by a shorter top-up breath) and then exhaling slowly through the mouth. That second inhale is crucial, as it re-expands collapsed air sacs in the lungs, allowing more CO₂ to be expelled.
The result?
A slower heart rate, reduced physical tension, and an immediate sense of calm and focus.
According to a study published in Cell Reports Medicine, practicing just five minutes of this breathing technique daily led to greater reductions in stress and bigger mood boosts than even mindfulness meditation.
Participants who used the physiological sigh reported a stronger sense of control over their bodies and emotions—a key factor in combating anxiety. Unlike other breathwork methods or meditative practices that require long-term discipline, this technique can deliver measurable relief in seconds, making it an easy and powerful tool for anyone navigating daily stress.
source
Cell Reports Medicine. "Brief structured respiration practices enhance mood and reduce physiological arousal," January 2023.
