Physiological Sigh Breathing Technique (PDF)

The physiological sigh breathing technique is a simple and powerful way to help the body calm down. It involves taking one deep breath in through the nose followed by another quick breath in through the nose, and then a slow, long sighing breath out through the mouth. A Stanford University study found that this kind of breathing can quickly reduce stress and improve mood. It’s been shown to activate the parasympathetic nervous system, making it a key coping skill to calm the fight, flight, freeze response. The Physiological Sigh Breathing Technique handout introduces the physiological sigh to clients. It explains what the technique is, how to do it step-by-step, and why it helps the brain and body feel better. It also lists everyday situations when this type of breathing can be most helpful. This technique helps kids and teens feel calm and in control. To use the handout, try practicing the steps together and acting them out like a game. If you have an older kid, ask them when they might want to try this in real life and talk about how it made them feel. You can also print out a few copies and place one where it’s easy to see, like on a desk, bedroom wall, or calm down corner in class, to remind them to use it when needed. *This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed. Want more resources like this? Check out our full catalog of coping skills worksheets and handouts. References: Leggett, H. (2024, March 22). ‘Cyclic sighing’ can help breathe away anxiety. Scope. https://scopeblog.stanford.edu/2023/02/09/cyclic-sighing-can-help-breathe-away-anxiety/ Jyskä, I., Turunen, M., Maleki, A. C., Karppa, E., Palmu, S., Viik, J., Mäkelä, J., & Puura, K. (2023). Effects of Using Guided Deep Breathing Exercises in a Virtual Natural Environment to Reduce Stress during Pediatric Treatment. Healthcare, 11(24), 3140. https://doi.org/10.3390/healthcare11243140 Khng, Fannie Kiat Hui. (2016). A better state-of-mind: deep breathing reduces state anxiety and enhances test performance through regulating test cognitions in children. Cognition and Emotion. 31. 1-9. 10.1080/02699931.2016.1233095.