RepOutFree tools › Physiological sigh
Physiological sigh timer
Take a breath in, then a short second sip of air on top, then one long, slow breath out. Repeat for a minute or up to five.
Runs in your browser. Nothing is stored or sent.
How to do a physiological sigh
- Breathe in through your nose until your lungs feel nearly full (about 2 seconds).
- Top up with a second, shorter inhale through your nose to fill them completely (about 1 second).
- Breathe out long and slow through your mouth until you're empty (about 6 seconds).
You already do this without thinking: it's the double-inhale sigh people make after crying or right before falling asleep. Doing it on purpose, over and over, is called cyclic sighing.
What the research says
In a 2023 Stanford study published in Cell Reports Medicine, people who did five minutes of cyclic sighing a day for a month reported bigger improvements in mood than a group doing mindfulness meditation for the same time. The long exhale is thought to be the active ingredient. It's one study, but the technique is free, quick and easy to try.
One sigh or five minutes
- In the moment: one to three sighs, when you notice tension building.
- As a daily practice: five minutes, as in the study. Leave the timer running and follow the circle.
Tips
- Make the exhale at least twice as long as both inhales together.
- The top-up inhale is small. You're filling the last bit of space, not forcing it.
- If you feel lightheaded, slow down or take a break.
Questions
What is a physiological sigh?
Two inhales through the nose (a full breath then a short top-up), followed by a long exhale through the mouth. It's a natural breathing pattern you can also do on purpose.
How long should I do cyclic sighing?
The Stanford study used five minutes a day. A single sigh or two can also help in the moment.
Is it the same as the double inhale?
Yes. Double inhale, physiological sigh and cyclic sighing all describe the same pattern; "cyclic" just means repeating it.
More free tools
- Box breathing4-4-4-4 pacer with an adjustable count.
- 4-7-8 breathingIn 4, hold 7, out 8. Popular for sleep.
- Coherent breathingSlow, even breaths at about 5.5 per minute.
Have the same tool on your iPhone
RepOut turns the moment an urge hits into a short drill: breathing, push-ups, squats and more, with the camera counting your reps and a streak that grows every day.
Get RepOut on the App Store