From Woman's World · Allison Nemetz · · 1m 30s
Andrew Huberman’s Sigh Hack Calms Stress
A quick sigh reduces stress instantly, according to Stanford neuroscientist Andrew Huberman.
In brief
A quick sigh reduces stress instantly, according to Stanford neuroscientist Andrew Huberman. Andrew Huberman’s physiological sigh technique calms stress in seconds by slowing heart rate and activating the vagus nerve. Originally reported by Woman's World.
Quick answers
- What is a physiological sigh?
- A physiological sigh is a natural breathing pattern that shifts the body into a relaxed state during stress.
- How does it work?
- Inhale deeply, add a quick inhale, then exhale slowly to activate the vagus nerve and slow heart rate.
- Why is it effective?
- It reduces anxiety by calming the prefrontal cortex and shifting the body from a stressed state to relaxation.
- Who benefits?
- Women over age 50 report fewer racing thoughts and less chest tightness after regular practice.
- How to practice?
- Inhale deeply through the nose, add a quick inhale, then exhale slowly through the mouth for one to three cycles.
What is a physiological sigh?
A physiological sigh is a natural breathing pattern that shifts the body into a relaxed state during stress.
“Physiological sighs are, to my knowledge, the fastest and most effective way there is to deliberately calm yourself down”
How does it work?
Inhale deeply, add a quick inhale, then exhale slowly to activate the vagus nerve and slow heart rate.
“Inhales speed the heart up. When you exhale, the opposite is true. Anytime you emphasize exhales, making them longer than your inhales, you are slowing the heart rate down.”
Why is it effective?
It reduces anxiety by calming the prefrontal cortex and shifting the body from a stressed state to relaxation.
“The vagus nerve is the main line of communication between your brain and your major organs, and it’s the "switch" that determines if we’re on high alert or relaxed.”
Who benefits?
Women over age 50 report fewer racing thoughts and less chest tightness after regular practice.
“I have seen this particularly help women over age 50 who struggle with sleep”
How to practice?
Inhale deeply through the nose, add a quick inhale, then exhale slowly through the mouth for one to three cycles.
“Do it before public speaking or a hard conversation. Do it when you’re stuck in traffic or late to an important meeting”
Long-term benefits?
Daily practice slows breathing rate and reduces stress reactivity over time.
“Participants’ everyday breathing rate also slowed, which suggests their bodies were settling into a calmer baseline”
Safety tips?
Avoid if lightheaded; consult a doctor if you have lung or heart conditions.
“If you feel lightheaded, you should slow down. Additionally, anyone with a lung or heart condition should check with their doctor”
Why is it popular?
It’s a simple technique with no apps or classes needed, making it accessible for emergency use.
“You are always carrying around everything you need to perform this technique, so it’s perfect for ‘emergency use’”
What does Huberman say?
It will calm you down quickly and buffer you against future stress with regular practice.
“it will caaaaalm youuuu dooooown”
Long-term impact?
Regular practice makes the technique automatic, helping you handle stress better over time.
“Daily practice will also make physiological sighing an automatic skill”
The takeaway
Andrew Huberman’s physiological sigh technique calms stress in seconds by slowing heart rate and activating the vagus nerve.
