Do repeated physiological sighs for about 5 minutes: two inhales through the nose to fully inflate the lungs, then a long, complete exhale through the mouth. This is used as a fast real-time reset before or during stressful moments, and as a daily practice for lowering stress and improving mood or sleep by emphasizing the exhale and shifting the nervous system toward calm.
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“The fastest way to calm down in real time is going to be the so-called physiological sigh, which is just a big, deep inhale through your nose, then a second sharp inhale to try and maximally inflate your lungs, and then a long exhale until your lungs are empty. If you're experiencing stress, especially in the evening and nighttime hours, do one to three physiological sighs.”
huberman · How to Control Your Cortisol & Overcome Burnout · Aug 4, 2025 · 1:23:45 · open ↗