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Exercises Breathing

A Sigh of Relief

Breathe in twice, out long. Short and easy for hard moments.

Rhythm: 2+1 in · 6 out

Slows your body in hard moments.

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How does it help?

Two short inhales reopen the tiny air sacs in your lungs. The long exhale that follows switches on your body's "calm down" system: your heart naturally slows a little while you breathe out. That is why a long exhale works like a "the danger has passed" message to your body.

On screen

On screen there is a dandelion. As you breathe in twice through your nose, the light grows; as you breathe out long through your mouth, a few seeds fly off on the wind, and some land and sprout. With the last breath the remaining seeds fly off together and the sprouts glow.

About the dandelion

Dandelion seeds glide on the wind on fine, parachute-like tufts, travel far and sprout again where they land. Blowing on one is a long exhale too: on screen, a few seeds drift off with each long breath out.

Safety

Don't force your breath; if you feel dizzy or short of breath, stop and breathe normally.

Research and sources

Where does it come from?

Adapted from the body's natural sighing reflex; its scientific name is the "physiological sigh". Studied at Stanford University.

What does research say?

In a 28-day Stanford study of 108 people, those who practised 5 minutes a day saw a clear lift in mood and less anxiety. The mood boost was even greater than with mindfulness meditation.

Sources