When I think about the word stress, I remember the season of my life when it felt like my nervous system was permanently stuck in "alert mode." Anxiety had taken over my days. And then, one of the hardest moments of my life arrived—my dog died in my arms. It wasn't just her passing, but the raw confrontation with death that broke me open. That moment changed everything.
It was during that time that I stumbled on something so simple, yet so powerful: the Psychological Sigh. And honestly? It has become one of my most trusted tools to bring myself back to calm when my mind is spiraling.
What is the Psychological Sigh?
The psychological sigh is a natural reflex your body already knows. You've probably seen it in action without realizing it. When someone cries deeply, you'll notice they take two quick inhales and then a long, slow exhale. That's the body's way of regulating stress.
Scientists have studied it too. Just two inhales through the nose followed by one long exhale through the mouth can reset your nervous system. It's like hitting "pause" on the chaos inside your head.
Why it Works for Stress
When we're stressed or anxious, carbon dioxide builds up in the body. That makes us feel even more restless. The psychological sigh is like a fast reset button—it helps release that extra carbon dioxide, balances oxygen levels, and signals your brain: you're safe now.
What I love most about this breath is that it's quick. You don't need 10 minutes, a meditation cushion, or complete silence. You just need a few breaths, anywhere, anytime.
How I Use It
When my anxiety spikes—or when I catch myself clenching my jaw in the middle of work—I pause. I inhale deeply through my nose… then take one more small sip of air… and slowly exhale through my mouth.
Sometimes I repeat this two or three times, and almost immediately I feel my shoulders drop, my chest soften, and my mind clear.
It's like telling my body: Hey, we're okay. You don't have to carry this tension anymore.
Why We Built It Into Pausa
At Pausa, our mission is to share simple, science-backed breathing practices for people who don't see themselves as "meditators." Because honestly? That was me. I couldn't sit still in silence for 20 minutes, but I could give myself a minute to breathe.
That's why we added the Anti-Stress | Psychological Sigh technique in Pausa. I wanted people who were going through anxiety, panic, or just a stressful day to have a tool right at their fingertips—just like I needed when I was at my lowest.
Try It Now
Here's a quick guide you can try right now:
- Inhale through your nose deeply.
- Take a second, smaller inhale through your nose.
- Exhale slowly through your mouth, longer than the inhale.
- Repeat 2–3 times.
Notice how your body feels afterward. More grounded? A little calmer? That's the magic of your breath.
Closing
The psychological sigh is more than just a breathing technique—it's a reminder that we're built with mechanisms to heal and regulate ourselves. When life feels heavy, when grief knocks on the door, or when stress takes the wheel… sometimes all it takes is one breath.
That's what Pausa is about. That's why I created it. And if you're reading this, maybe it can help you too.
👉 Download Pausa and try the Anti-Stress breath today.