A simple breathing technique that helps the body release tension quickly and shift into a calmer state. One of the fastest ways to signal safety to your nervous system.
This guided breathwork practice uses the physiological sigh — a natural breathing pattern your body already knows. One of the most studied breathwork techniques, it consists of two inhales through the nose followed by one long, slow exhale through the mouth. Simple, immediate, and backed by neuroscience.
The second inhale fully expands the alveoli in the lungs, improving oxygen exchange and releasing excess carbon dioxide. The extended exhale activates the parasympathetic nervous system — the body's natural calming response — quickly slowing the heart rate and reducing physical signs of stress.
The physiological sigh is the most efficient known breathing pattern for reducing stress in real time. Research from Stanford (Yackle et al., 2017) identified the neurons responsible for generating sighs, and subsequent work by Huberman et al. (2023) demonstrated its superiority over other breathing techniques for reducing anxiety and improving mood — in as little as five minutes.
Read more about the science behind Soma →Takes 2 minutes. No account required to start.