The pattern (aka “cyclic sighing”)

A simple, science‑backed breathing reset you can use anytime to settle stress and lift mood.

The pattern (aka “cyclic sighing”):

1 nasal inhale → a second quick top‑up nasal inhale → long, slow mouth exhale (make the exhale longer than both inhales combined). Do 5–10 gentle rounds; about 1–5 minutes is plenty. 

Why it helps (quickly):

In a randomized study, this exhale‑focused pattern improved daily positive affect and reduced resting respiratory rate more than mindfulness meditation done for the same 5 minutes/day.  Reviews show sighs act like a “reset” for breathing, easing respiratory tension/discomfort and promoting calm.  Longer exhales nudge the vagus nerve and parasympathetic system (heart rate naturally slows on exhale). 

How to try it right now:

Sit or stand tall; relax your shoulders. Slow 1st inhale through the nose; add a small 2nd inhale to “top off.” Soft, complete mouth exhale (like a quiet sigh). Aim for smoothness over force; stop if dizzy. 

WE&P by: EZorrillaMc&Co.