← EXERCISE LIBRARYPranayama
Physiological Sigh
A double inhale through the nose followed by one long exhale through the mouth. Mimics the spontaneous sigh pattern and can be used in a few breaths between efforts.
- 01Sit or stand upright with the ribs stacked over the pelvis.
- 02Inhale through the nose until the lungs feel comfortably full.
- 03Without exhaling, take a second short sharp inhale through the nose on top of the first.
- 04Release a long, slow, unforced exhale through the mouth until the lungs are comfortably empty.
- 05Repeat for 2 to 5 rounds only — this is a short-dose tool, not a long practice.
- 06Return to normal nasal breathing straight afterward.
- 01Two in through the nose, one long one out through the mouth.
- 02The second inhale is a small top-up, not another full breath.
- 03Let the exhale fall out. Do not push it.
- 01Doing 20 rounds because a few felt good — repeated over-breathing drops CO2 and produces the light-headedness the drill is supposed to avoid.
- 02Making the second inhale as big as the first, which just becomes a strained maximal breath and tightens the neck.
- 03Forcing the exhale out under pressure rather than letting it release, which keeps the chest wall tense.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.