Your Go-To Breathing Technique to Quickly Reset and Make Smarter Decisions Under Stress

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As a Mompreneur, life is a constant balancing act. Between running a business, managing a household, and being present for my three daughters (twins, 10 years old, and a third almost 9), stress is inevitable. Multitasking, tight deadlines, and the pressures of motherhood often feel overwhelming. For a long time, I didn’t know how to handle it. I tried to be everything to everyone, but eventually, my emotional and physical well-being began to suffer.

In 2021, a horrific car accident shook me to my core. It left me mentally exhausted, filled with anxiety, anger, and emotions I couldn’t control. Desperate for answers, I dove into neuroscience, psychology, and mindfulness, hoping to find something to help me regain control. That’s when I stumbled across a podcast featuring Tim Ferriss and Dr. Andrew Huberman, who introduced me to the "physiological sigh." This simple technique became a turning point in my healing journey, and now I want to share it with you.

The Science Behind the Physiological Sigh

The physiological sigh is a natural breathing pattern that helps reduce stress. Discovered in the 1930s by physiologists and later expanded upon by Dr. Jack Feldman at UCLA and Dr. Mark Krasno at Stanford, it’s a reflexive response to stress or high levels of carbon dioxide. It involves two quick inhales followed by a long, extended exhale.

Our lungs contain millions of tiny air sacs called alveoli, responsible for exchanging oxygen and carbon dioxide. When stressed, these sacs collapse, leading to higher levels of carbon dioxide, which worsens feelings of anxiety. The double inhale reinflates these sacs, while the long exhale releases carbon dioxide, calming the nervous system.

Recent studies show breath work techniques like the physiological sigh can reduce cortisol and improve heart rate variability (HRV), a key measure of overall health. It engages the parasympathetic nervous system, responsible for calming the body.

Real-Time Benefits of the Physiological Sigh

The beauty of the physiological sigh is that it works in real-time. While meditation practices are beneficial, they aren’t always practical for someone juggling the demands of motherhood and entrepreneurship. Life doesn’t stop, and neither do the stressors. The physiological sigh offers a quick way to recalibrate without stepping away from responsibilities.

Imagine a hectic morning where my daughter was upset I didn’t wake her up for gymnastics. As her frustration grew, I felt my own stress rising. I stepped out for a moment, took a deep physiological sigh, and instantly felt calmer. That quick reset allowed me to handle the situation with more patience and clarity. (You can read more about that moment and how I handled it in my LinkedIn post here.)

This breathwork technique is so accessible that you can use it anywhere—during a stressful meeting, while sitting in traffic, or even standing in line. It helps you press pause, reset, and move forward with a clearer mind.

This is me literally embracing CHAOS! My daughters always remind me to be present, and this moment captures that perfectly.

How to Perform the Physiological Sigh

Here’s how you can try it:

1. Inhale deeply through your nose.

2. Take a second, smaller inhale to fill your lungs as much as possible.

3. Exhale slowly and fully through your mouth, releasing all the air and carbon dioxide.

   
   

That’s it. Repeat two or three times when stress builds. The second inhale reinflates collapsed alveoli, allowing for maximum carbon dioxide release and signaling your brain to relax. The slow exhale engages your parasympathetic nervous system, promoting a calming effect.

Making It a Consistent Practice

Consistency is key to experiencing the full benefits of the physiological sigh. For me, building the habit was a challenge. It’s easy to learn a technique, but turning it into a habit? That’s another story.

What worked for me was linking the sigh to specific moments in my day. For instance, mornings can be chaotic with my three daughters, and sibling squabbles add to the tension. To manage those moments, I stuck a reminder on my bathroom mirror that says "physiological sigh." It’s a simple cue, but it reminds me that I have a tool to handle stress when the kids inevitably push my buttons. Once I started using it consistently, my body naturally began using it in other stressful situations.

Wrapping Up

The physiological sigh may seem basic, but it has been my anchor in overwhelming moments. It has given me clarity to manage my business and patience to be the calm, present mother my daughters need. This isn’t just a breathwork tool—it’s a lifeline that has transformed how I handle life’s demands.

So if you’re like me—constantly balancing multiple roles—I encourage you to try it. The best part? You already have everything you need to make it work—all you have to do is breathe. It may just be the simple technique you’ve been searching for to bring more calm and control into your life.

Found this post helpful? Don’t keep it to yourself—share it now on your social media and start leading the conversation on the power of breathing. Take the first step in helping others reset, refocus, and thrive!

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