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Haptic Calm breathing guide

How to do a physiological sigh

A physiological sigh is two breaths in through the nose, a full one and then a short top-up, followed by one long, slow breath out through the mouth. It is the sigh that comes after a good cry, done slowly and on purpose.

5 short steps, a chart of one round and the mistakes to avoid. One round takes 9 seconds; one to three sighs can help you settle in the moment, and five minutes is about 33 rounds.

By Shengxing Yang, developer of Haptic CalmSources

On this pageThe whole method in text, with a chart of the rhythm. Free to read.

In the Haptic Calm appThe vibration fills as you breathe in, grows a little fuller on the top-up and slowly ebbs as you breathe out, so you can keep your eyes closed. The physiological sigh is free, and so is Calm now on the home screen: 3 sighs, then a minute of slow breathing. Haptic Calm 2.0, which adds the breathing methods, is coming soon as a free update.

The rhythm

What one round looks like

  1. In 2 s
  2. Top up 1 s
  3. Out 6 s
The line is the vibration in Haptic Calm: it rises while you breathe in and fades while you breathe out. After the dashed line, shown fainter, the next round begins.

Step by step

The 5 steps

  1. Step 1

    Get set

    • Sit, stand or lie down, with your shoulders loose.
    • Close your mouth and breathe normally for a moment.

    TipYou can do one sigh almost anywhere, even in a queue or before a meeting. Keep the breath out soft and nobody needs to notice.

  2. Step 2

    Breathe in through your nose for 2

    • Take a good breath in through your nose over about 2 seconds.
    • Let your belly and chest fill most of the way.

  3. Step 3

    Top up with a short second breath

    • Without breathing out, sniff in a little more through your nose, about 1 second.
    • It is a small top-up, not a second full breath.

    TipIf the top-up feels like a strain, make the first breath a little smaller to leave room.

  4. Step 4

    Breathe out slowly for 6

    • Let the air out through your mouth, long and slow, for about 6 seconds.
    • Breathe out all the way, like a sigh of relief.

    TipThe breath out should be longer than both breaths in together.

  5. Step 5

    Repeat once or twice, then breathe normally

    • One to three sighs are often enough in a tense moment.
    • As a daily practice, keep going for up to 5 minutes, then let your breathing return to normal on its own.

    TipIn a one-month study, people practiced about 5 minutes a day.

Make it easier or harder

Easier
Do just one or two sighs, then breathe normally. Make both breaths in a little smaller.
Longer
Stretch the breath out to 7 or 8 seconds, keeping it smooth and unforced.
Light-headed
Take a few normal breaths between sighs. In the study below, participants were told to ease off if they felt any strain.

Common mistakes

  • Breathing in hard and fast. Both breaths in should be calm; gulping air can make you light-headed.
  • Turning the top-up into a second full breath. It is a short sniff on top, not another big inhale.
  • Rushing the breath out. The long, slow exhale is the heart of the sigh.
  • Lifting your shoulders as you breathe in. Let your belly and ribs do the work.

Before you start

  • Breathe gently. Stop and return to normal breathing if you feel dizzy, light-headed, tingly or tight in the chest.
  • If you are pregnant, or have a heart, lung or blood-pressure condition, ask your doctor before practicing breath holds or long exhales.
  • Don’t practice while driving, in water or anywhere a moment of light-headedness could be unsafe.
  • Breathing exercises can help you relax. They do not diagnose or treat any condition, and they don’t replace professional care.

Good to know

Questions

What is a physiological sigh?

A physiological sigh is a breathing pattern of two breaths in through the nose, a full one followed by a short top-up, then one long, slow breath out through the mouth. In Haptic Calm the rhythm is 2 seconds in, 1 second top-up and 6 seconds out, so one round takes 9 seconds. Repeated for several minutes, it is called cyclic sighing.

How many physiological sighs should I do?

In a tense moment, one to three sighs are often enough to help you settle; then breathe normally. As a daily practice, you can keep going for about five minutes, which is what participants did in a one-month study at Stanford.

Does the physiological sigh help with anxiety?

Many people use it when they feel tense or their heart races. In a one-month study at Stanford, people doing about five minutes of cyclic sighing a day saw their positive mood improve more than a group doing mindfulness meditation, and their breathing rate, tracked each day by a wearable, fell more. It is a relaxation exercise, not a treatment for an anxiety disorder; if you have panic attacks often, talk to a doctor or a mental health professional.

Is the physiological sigh better than box breathing?

Both were tested in the same one-month study of 108 people. Every exercise in it, box breathing included, improved mood and eased anxiety, and cyclic sighing did the most to lift mood and lower breathing rate. In Haptic Calm, the sigh is suggested for the moment your heart races and box breathing for before a talk or an exam. Try both and keep the one that suits you.

Can I do a physiological sigh with my eyes closed?

Yes. Haptic Calm guides it by touch: the vibration fills as you breathe in, grows a little fuller on the top-up and ebbs as you breathe out. The physiological sigh is free, and so is Calm now on the home screen: 3 sighs, then a minute of slow breathing (4 seconds in, 6 out), about a minute and a half in all, without having to hold the screen.

About this guide

Written by the developer of Haptic Calm from the studies below and from how the app guides each method. It describes an everyday relaxation exercise, not a treatment.

  1. Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine.
  2. Zaccaro A, Piarulli A, Laurino M, et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience.

More breathing guides

Practice it with your eyes closed

The vibration fills as you breathe in, grows a little fuller on the top-up and slowly ebbs as you breathe out, so you can keep your eyes closed. The physiological sigh is free, and so is Calm now on the home screen: 3 sighs, then a minute of slow breathing. Haptic Calm 2.0, which adds the breathing methods, is coming soon as a free update.

Download on the App Store