Chocolate cookies and birthday cake - the psychological sigh

Have you noticed that at certain times of the day, when you are flagging a little, and the stress of the day has built up, you find yourself involuntarily sighing? In fact, the physiology of sighing is a great reset for the autonomic nervous system to kick in, instantly activating the vagus-nerve relaxation response. And you can recreate this voluntarily - a short sharp breath in through the nose, followed by an even shorter, sharper repeat, and then a slow exhale through the mouth: technically it is a physiological sigh, but it's now being called "the psychological sigh".

I never recommend breathwork to clients unless I've tried it myself and found out how well it works - and this technique is quick, almost effortless, and is instantaneously effective. It is also great for teaching to children as it requires little intentionality, and no practice, and I usually teach it by asking for their favourite smell (popcorn, vanilla, chocolate cookies baking in the oven?) and then suggesting they imagine sniffing in that smell quickly, twice, and then slowly blowing out lots of candles on a birthday cake, so there are some happy associations to accompany the breath.

Give it a try - you can use it almost imperceptibly during a stressful meeting, or conflictual conversation for instant serenity.