A Gentle Way to Calm Your Nervous System
The Physiological Sigh
A Gentle Way to Calm Your Nervous System When Your Body Feels Overwhelmed
What You’ll Learn in This Post
• Why I recently came down with an upper respiratory bug (and what I learned from it)
• How stress, lifestyle choices, and exposure can stack quietly
• What the physiological sigh is and how to do it
• Why this simple breath helps calm your nervous system
• How to use it when you’re sick, stressed, or overwhelmed
• The science behind why it works
Okay… real life moment.
Valentine’s Day happened.
Do you love a Valentine’s treat? I do and a new friend made me a special gluten free cookie with strawberries I could not resist!
And yes — I enjoyed the treats. Probably more than my body would have preferred.
And here’s the thing: I know myself.
I know when I overdo sugar, don’t sleep quite enough, and stack too much output (hello networking and loving on new people I want to help), my system gets a little more vulnerable.
Sure enough, I crossed paths with someone who had an upper respiratory bug.
And within a couple of days… my body let me know…Chest congestion. Drainage. Coughing. Fatigue.
Thankfully, there was no fever, but I did feel fatigued and had a miserable cough!
Nothing dramatic — but enough to remind me that our bodies keep score in the most loving, honest way.
Instead of spiraling or getting frustrated, I did what I teach my clients to do:
I supported my system.
I rested.
I hydrated.
I simplified.
And I used one of my favorite nervous system tools — the physiological sigh.
And it helped.
Not because it’s magic.
But because it works with the body instead of against it.
What Is the Physiological Sigh?
It’s a breathing pattern your body already does naturally — especially when you’re trying to regulate stress or after crying.
Here’s how you do it intentionally:
1. Inhale slowly through your nose.
2. At the top of the inhale, take one more short sip of air in.
3. Slowly exhale through your mouth.
That’s one round.
You can repeat it 2–5 times.
Simple. Quiet. No equipment. No supplements. No willpower required.
It’s that easy.
Why This Helps When You’re Sick (Or Stressed)
When we’re run down, congested, coughing, or overwhelmed, our breathing often becomes shallow and a little frantic.
Shallow breathing can keep the nervous system in alert mode.
The physiological sigh helps:
• Fully expand the lungs
• Release built-up carbon dioxide
• Signal safety to the brain
• Shift the body toward rest-and-repair mode
When I was in the thick of coughing and drainage, this breath helped my chest feel less tight and my body feel less stressed about what was happening.
It’s not about forcing healing.
It’s about creating the conditions for your body to do what it already knows how to do.
Gentle support > aggressive control.
What I Noticed
When I practiced this breath:
• My coughing fits shortened
• My body relaxed faster afterward
• I felt less anxious about the symptoms
• Sleep came easier
And maybe most importantly — I felt empowered.
Not in a “fix it” way.
In a “my body and I are working together” way.
Try It With Me
Close your eyes for a moment. Put your hand on your heart and one on your stomach.
Take one slow inhale through your nose.
A second short sip of air in.
Long slow exhale.
Pause.
Again.
Notice even the smallest shift.
Your body responds to kindness.
The Science Behind the Physiological Sigh
The physiological sigh has been studied in neuroscience and pulmonary physiology.
Researchers at Stanford University, including neuroscientist Andrew Huberman, have explored how specific breathing patterns influence the autonomic nervous system.
Findings from controlled studies suggest:
• A double inhale followed by a long exhale can reduce acute stress.
• It supports parasympathetic (rest-and-repair) activation.
• It can calm activity in stress-related brain regions.
• It may reduce anxiety more quickly than some passive relaxation strategies in short-term settings.
From a lung physiology perspective, the second inhale helps reinflate tiny air sacs (alveoli), improving gas exchange efficiency.
This isn’t trendy breathwork.
It’s a built-in neural reflex your body already uses — you’re simply accessing it on purpose.
Before You Go…
Pause for a moment.
Take one physiological sigh right now.
Do you feel any different?
Even 5% softer?
Even slightly more settled?
I’d love for you to notice that.
Because healing doesn’t always come from doing more.
Sometimes it comes from breathing differently.
And listening more closely.
If You’re Needing More Support…
If you’re reading this and thinking, “I know my body is talking to me, but I’m not sure how to listen…”
You don’t have to figure it out alone.
I am offering a complimentary 4-month coaching container for a small number of individuals this season who are ready to gently support their nervous system, rebuild resilience, and work with their body instead of fighting it.
This isn’t about protocols or pressure.
It’s about:
• Learning how your system responds
• Understanding your personal patterns
• Building sustainable daily practices
• Creating steadiness in your energy and stress response
• Having a calm, supportive guide in your corner
We meet once a month for four months.
Slow. Intentional. Supportive.
If that feels aligned, you can apply for the container by exploring the Complimentary Coaching Container Offer and Application and we’ll see if it’s a good fit.
No pressure. Just possibility.