The Physiological Sigh: Your Fastest Reset
The Physiological Sigh: Your Fastest Reset
You've probably done this today without noticing. That's the whole point. Here's exactly what it is, why it works, and how to use it on purpose.
You've probably done this today without noticing. That's the whole point. Here's exactly what it is, why it works, and how to use it on purpose.
22/09/2026
22/09/2026
What is it exactly?
So basically, it's a double inhale followed by one long exhale. You breathe in fully, and then right before you'd normally breathe out, you sneak in one more short inhale on top, and then you let it all go, slow and complete.
Sounds like nothing. Isn't nothing.
Here's what's actually happening. Your lungs are covered in these tiny air sacs, alveoli, and when you're stressed your breathing gets shallow without you noticing, and some of those sacs partially collapse. Less oxygen gets exchanged, CO₂ starts building up in your blood, and that buildup is one of the actual physical reasons you feel anxious, that tight can't-quite-catch-your-breath thing. It's not just in your head.
The double inhale pops the collapsed sacs back open. The long exhale dumps the extra CO₂. And your parasympathetic nervous system, the rest-and-digest side of things, the opposite of fight or flight, kicks in within seconds. That's it. That's the whole mechanism.
What does the science say?
This isn't new, by the way. Scientists documented this back in the 1930s. What's new is that someone actually tested it properly.
In 2023, a team at Stanford led by Andrew Huberman published a study in Cell Reports Medicine comparing a few breathing techniques against straight up mindfulness meditation. The physiological sigh won, for reducing anxiety and improving mood, and they measured it both through what people reported and through actual physiological markers like heart rate. Five minutes a day, and people saw real improvements after one single session, and it kept getting better over 28 days.
But I want to be straight with you about what it didn't show. Heart rate variability, HRV, how well your heart adapts to stress, didn't change significantly for any group, including this one. So if someone online tells you this technique is going to transform your HRV, they're saying more than the data says. And honestly, the other slow breathing techniques in that study also worked well, this one just won on speed. You breathe in for a few seconds and you're done, that's the actual selling point, not that it's magic.
What we don't know yet
Most of this research is short, five to ten minutes at a time. Nobody's tracked what daily practice does over months or years yet. And the studies are small, mostly healthy adults, so we genuinely don't know how this holds up for different health conditions or ages. I'd rather tell you that than pretend it's settled science.
How to do it
Inhale through your nose, full breath. Right before you exhale, one more short sharp inhale through the nose to top it off. Then let it all out slow, through the mouth. That's one round. Do it two to four times. Under a minute, total.
Anything to watch out for?
Completely safe for most people. If you've got asthma, COPD, or you're pregnant, check with your doctor first, same as with any new breathing practice. And if you've got panic disorder specifically, this one can actually mess with your CO₂ balance in a way that's not great, so talk to someone before trying it solo.
Want to feel it properly? The reel walks you through it live. And if you want to nerd out further, Stanford's own writeup is a good place to start.
What is it exactly?
So basically, it's a double inhale followed by one long exhale. You breathe in fully, and then right before you'd normally breathe out, you sneak in one more short inhale on top, and then you let it all go, slow and complete.
Sounds like nothing. Isn't nothing.
Here's what's actually happening. Your lungs are covered in these tiny air sacs, alveoli, and when you're stressed your breathing gets shallow without you noticing, and some of those sacs partially collapse. Less oxygen gets exchanged, CO₂ starts building up in your blood, and that buildup is one of the actual physical reasons you feel anxious, that tight can't-quite-catch-your-breath thing. It's not just in your head.
The double inhale pops the collapsed sacs back open. The long exhale dumps the extra CO₂. And your parasympathetic nervous system, the rest-and-digest side of things, the opposite of fight or flight, kicks in within seconds. That's it. That's the whole mechanism.
What does the science say?
This isn't new, by the way. Scientists documented this back in the 1930s. What's new is that someone actually tested it properly.
In 2023, a team at Stanford led by Andrew Huberman published a study in Cell Reports Medicine comparing a few breathing techniques against straight up mindfulness meditation. The physiological sigh won, for reducing anxiety and improving mood, and they measured it both through what people reported and through actual physiological markers like heart rate. Five minutes a day, and people saw real improvements after one single session, and it kept getting better over 28 days.
But I want to be straight with you about what it didn't show. Heart rate variability, HRV, how well your heart adapts to stress, didn't change significantly for any group, including this one. So if someone online tells you this technique is going to transform your HRV, they're saying more than the data says. And honestly, the other slow breathing techniques in that study also worked well, this one just won on speed. You breathe in for a few seconds and you're done, that's the actual selling point, not that it's magic.
What we don't know yet
Most of this research is short, five to ten minutes at a time. Nobody's tracked what daily practice does over months or years yet. And the studies are small, mostly healthy adults, so we genuinely don't know how this holds up for different health conditions or ages. I'd rather tell you that than pretend it's settled science.
How to do it
Inhale through your nose, full breath. Right before you exhale, one more short sharp inhale through the nose to top it off. Then let it all out slow, through the mouth. That's one round. Do it two to four times. Under a minute, total.
Anything to watch out for?
Completely safe for most people. If you've got asthma, COPD, or you're pregnant, check with your doctor first, same as with any new breathing practice. And if you've got panic disorder specifically, this one can actually mess with your CO₂ balance in a way that's not great, so talk to someone before trying it solo.
Want to feel it properly? The reel walks you through it live. And if you want to nerd out further, Stanford's own writeup is a good place to start.
Oscar Abad
Oscar Abad
MY journal
MY journal
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Burnout doesn't go away with a holiday. It lives in the body long after the calendar clears. Here's what breathwork does about that.
Burnout doesn't go away with a holiday. It lives in the body long after the calendar clears. Here's what breathwork does about that.
Most people arrive not knowing what to expect. That's fine. Here's exactly what happens, from the moment you walk in to the moment you leave.
Most people arrive not knowing what to expect. That's fine. Here's exactly what happens, from the moment you walk in to the moment you leave.
Good questions.
Honest answers.
Everything people tend to wonder before a first session, answered straight. If yours isn't here, ask me directly.
Still wondering about something? Write to me and I'll answer personally.
What is breathwork, and what happens in a session?
What is breathwork, and what happens in a session?
Breathwork covers a range of breathing patterns, each with its own effect on the body. The heart of my practice is connected breathing: deeper and faster than everyday breathing, with no pause between the inhale and the exhale. Kept going for a stretch of time, that rhythm changes the body's chemistry and lets the nervous system drop out of alert mode.
A session runs about ninety minutes: we talk briefly, then you settle in, sitting or lying down, and breathe to music while I guide the pace. We close slowly and leave time to land before you head back into your day.
Who shouldn't do breathwork?
Who shouldn't do breathwork?
Who shouldn't do breathwork? Breathwork is safe for most people, but not for everyone. Check with your doctor first if you're pregnant, have epilepsy, a cardiovascular condition, an aneurysm, glaucoma, bipolar disorder or schizophrenia, recent surgery, or you're on medication that might interact, especially anything psychiatric. Not sure if something on that list applies to you? The full breakdown is on the What Is Breathwork page, or just bring it up on the intro call and we'll look at it together.
Do I need any experience?
Do I need any experience?
None. Most people arrive having never tried it. The breath does the work; you just have to show up.
How intense is it? Will it be too much for me?
How intense is it? Will it be too much for me?
This is your practice, and you stay in charge of it the whole way through. I'll guide you and encourage you to lean in, it's called breathwork for a reason, but if something feels like too much or you'd rather take it easy, you simply soften the breath. The depth is always in your hands.
Will I feel something? What if nothing happens?
Will I feel something? What if nothing happens?
There's nothing you're supposed to feel. The breath can carry you somewhere deep one time and simply leave you calm the next, and now and then very little stirs at all. Every one of those sessions counts the same.
What should I wear, and should I eat beforehand?
What should I wear, and should I eat beforehand?
Loose, comfortable clothes you can move and rest in. Eat light beforehand, a snack a couple of hours ahead is better than arriving full, and skip the caffeine that day if you can. Coffee especially; tea is fine.
Where do sessions happen? Can I do it online?
Where do sessions happen? Can I do it online?
In person only, mostly in Amsterdam. As much as I'd love to reach everyone, through a screen I can't look after you the way this work asks me to, and your safety and support come before everything else. So for now, we breathe in the same room.
What's the free intro call, and am I committing to anything?
What's the free intro call, and am I committing to anything?
It's twenty minutes, by phone or video, whichever suits you. We talk about what's going on for you, I answer your questions, and if it doesn't feel like a fit, that's a perfectly good outcome too.
Can I come with a partner, or do I have to come alone?
Can I come with a partner, or do I have to come alone?
Coming on your own is actually the best way in, with no one familiar beside you, it's easier to surrender fully to the practice. That said, you're welcome to bring a partner or a friend, and for breathing as a pair there's partner breathing, where you can also come solo and be matched with someone. From time to time I run group partner breathing sessions as well.
What's your cancellation policy?
What's your cancellation policy?
You can reschedule free of charge up to 48 hours before your session. Within 48 hours of the start time, the session is charged in full. If something urgent comes up inside that window, reach out and we'll see what's possible.
Good questions.
Honest answers.
Everything people tend to wonder before a first session, answered straight. If yours isn't here, ask me directly.
What is breathwork, and what happens in a session?
What is breathwork, and what happens in a session?
Breathwork covers a range of breathing patterns, each with its own effect on the body. The heart of my practice is connected breathing: deeper and faster than everyday breathing, with no pause between the inhale and the exhale. Kept going for a stretch of time, that rhythm changes the body's chemistry and lets the nervous system drop out of alert mode.
A session runs about ninety minutes: we talk briefly, then you settle in, sitting or lying down, and breathe to music while I guide the pace. We close slowly and leave time to land before you head back into your day.
Who shouldn't do breathwork?
Who shouldn't do breathwork?
Who shouldn't do breathwork? Breathwork is safe for most people, but not for everyone. Check with your doctor first if you're pregnant, have epilepsy, a cardiovascular condition, an aneurysm, glaucoma, bipolar disorder or schizophrenia, recent surgery, or you're on medication that might interact, especially anything psychiatric. Not sure if something on that list applies to you? The full breakdown is on the What Is Breathwork page, or just bring it up on the intro call and we'll look at it together.
Do I need any experience?
Do I need any experience?
None. Most people arrive having never tried it. The breath does the work; you just have to show up.
How intense is it? Will it be too much for me?
How intense is it? Will it be too much for me?
This is your practice, and you stay in charge of it the whole way through. I'll guide you and encourage you to lean in, it's called breathwork for a reason, but if something feels like too much or you'd rather take it easy, you simply soften the breath. The depth is always in your hands.
Will I feel something? What if nothing happens?
Will I feel something? What if nothing happens?
There's nothing you're supposed to feel. The breath can carry you somewhere deep one time and simply leave you calm the next, and now and then very little stirs at all. Every one of those sessions counts the same.
What should I wear, and should I eat beforehand?
What should I wear, and should I eat beforehand?
Loose, comfortable clothes you can move and rest in. Eat light beforehand, a snack a couple of hours ahead is better than arriving full, and skip the caffeine that day if you can. Coffee especially; tea is fine.
Where do sessions happen? Can I do it online?
Where do sessions happen? Can I do it online?
In person only, mostly in Amsterdam. As much as I'd love to reach everyone, through a screen I can't look after you the way this work asks me to, and your safety and support come before everything else. So for now, we breathe in the same room.
What's the free intro call, and am I committing to anything?
What's the free intro call, and am I committing to anything?
It's twenty minutes, by phone or video, whichever suits you. We talk about what's going on for you, I answer your questions, and if it doesn't feel like a fit, that's a perfectly good outcome too.
Can I come with a partner, or do I have to come alone?
Can I come with a partner, or do I have to come alone?
Coming on your own is actually the best way in, with no one familiar beside you, it's easier to surrender fully to the practice. That said, you're welcome to bring a partner or a friend, and for breathing as a pair there's partner breathing, where you can also come solo and be matched with someone. From time to time I run group partner breathing sessions as well.
What's your cancellation policy?
What's your cancellation policy?
You can reschedule free of charge up to 48 hours before your session. Within 48 hours of the start time, the session is charged in full. If something urgent comes up inside that window, reach out and we'll see what's possible.
Still wondering about something? Write to me and I'll answer personally.
Good questions.
Honest answers.
Everything people tend to wonder before a first session, answered straight. If yours isn't here, ask me directly.
Still wondering about something? Write to me and I'll answer personally.
What is breathwork, and what happens in a session?
What is breathwork, and what happens in a session?
Breathwork covers a range of breathing patterns, each with its own effect on the body. The heart of my practice is connected breathing: deeper and faster than everyday breathing, with no pause between the inhale and the exhale. Kept going for a stretch of time, that rhythm changes the body's chemistry and lets the nervous system drop out of alert mode.
A session runs about ninety minutes: we talk briefly, then you settle in, sitting or lying down, and breathe to music while I guide the pace. We close slowly and leave time to land before you head back into your day.
Who shouldn't do breathwork?
Who shouldn't do breathwork?
Who shouldn't do breathwork? Breathwork is safe for most people, but not for everyone. Check with your doctor first if you're pregnant, have epilepsy, a cardiovascular condition, an aneurysm, glaucoma, bipolar disorder or schizophrenia, recent surgery, or you're on medication that might interact, especially anything psychiatric. Not sure if something on that list applies to you? The full breakdown is on the What Is Breathwork page, or just bring it up on the intro call and we'll look at it together.
Do I need any experience?
Do I need any experience?
None. Most people arrive having never tried it. The breath does the work; you just have to show up.
How intense is it? Will it be too much for me?
How intense is it? Will it be too much for me?
This is your practice, and you stay in charge of it the whole way through. I'll guide you and encourage you to lean in, it's called breathwork for a reason, but if something feels like too much or you'd rather take it easy, you simply soften the breath. The depth is always in your hands.
Will I feel something? What if nothing happens?
Will I feel something? What if nothing happens?
There's nothing you're supposed to feel. The breath can carry you somewhere deep one time and simply leave you calm the next, and now and then very little stirs at all. Every one of those sessions counts the same.
What should I wear, and should I eat beforehand?
What should I wear, and should I eat beforehand?
Loose, comfortable clothes you can move and rest in. Eat light beforehand, a snack a couple of hours ahead is better than arriving full, and skip the caffeine that day if you can. Coffee especially; tea is fine.
Where do sessions happen? Can I do it online?
Where do sessions happen? Can I do it online?
In person only, mostly in Amsterdam. As much as I'd love to reach everyone, through a screen I can't look after you the way this work asks me to, and your safety and support come before everything else. So for now, we breathe in the same room.
What's the free intro call, and am I committing to anything?
What's the free intro call, and am I committing to anything?
It's twenty minutes, by phone or video, whichever suits you. We talk about what's going on for you, I answer your questions, and if it doesn't feel like a fit, that's a perfectly good outcome too.
Can I come with a partner, or do I have to come alone?
Can I come with a partner, or do I have to come alone?
Coming on your own is actually the best way in, with no one familiar beside you, it's easier to surrender fully to the practice. That said, you're welcome to bring a partner or a friend, and for breathing as a pair there's partner breathing, where you can also come solo and be matched with someone. From time to time I run group partner breathing sessions as well.
What's your cancellation policy?
What's your cancellation policy?
You can reschedule free of charge up to 48 hours before your session. Within 48 hours of the start time, the session is charged in full. If something urgent comes up inside that window, reach out and we'll see what's possible.