Dviguna Shvasa

Physiological Sigh

Described in Stanford research on breathing and mood

BeginnerCalm & Relax

Two breaths in through the nose, the second a short sip on top of the first, then one long breath out through the mouth. It is the shape of the sigh your body already does on its own. The quickest thing here for coming down in a hurry.

The rhythm

Breathe inBreathe out

How it goes

  1. 1Breathe in through the nose until the lungs feel close to full.
  2. 2Take one more short sip of air in through the nose on top of it.
  3. 3Let it out slowly through the mouth, longer than both inhales together.
  4. 4Repeat a few times. Even one or two make a difference.

What it is for

Research

  • A randomised controlled trial found five minutes a day of cyclic sighing improved mood and reduced respiratory rate more than mindfulness meditation over one month.
  • The second inhale is thought to reinflate collapsed alveoli, making the following exhale more efficient.

Session length

The timing of each breath is the technique itself, so it is fixed. How long you sit for is yours.

Cycles45s
5

Fixed by the technique

Sound

Background sound

Dviguna Shvasa

5 cycles · 45s