01/15/2026
This is a breathing technique I use when emotions feel stuck or when the nervous system is overwhelmed. I call it the top-off breath, or the double-breath.
You inhale through your nose,
then take a second, smaller inhale to fully fill the lungs,
followed by a slow, audible exhale through the mouth.
This pattern intentionally mimics the way humans breathe when crying.
When we cry, the body uses a double inhale and extended exhale to regulate stress. That breathing pattern helps lower sympathetic nervous system activation (fight or flight) and stimulates the parasympathetic response through the vagus nerve.
The second “top-off” inhale helps reopen small air sacs in the lungs, improving oxygen exchange. The long exhale sends a signal of safety to the brain, slows the heart rate, and helps reduce cortisol and adrenaline.
This type of breathing has been shown to support emotional regulation by calming the nervous system and increasing the availability of inhibitory neurotransmitters like GABA, which helps quiet anxious brain activity.
What I appreciate most about this breath is that it works from the body up. You don’t have to talk through anything or understand what you’re feeling first. The physiology comes before the story.
It can feel grounding, relaxing, or like a beautiful release. But sometimes, it creates enough space to just keep going through your day.
If you’re feeling activated, overwhelmed, or emotionally full, a few rounds of this breath can help your system settle without pushing you into emotional overload.
Give it a try and let me know how it feels. 🤍
