Free breathing timer
Physiological sigh timer
A physiological sigh is two inhales through the nose, a full breath and then a short top-up, followed by a long, slow exhale through the mouth. One to three sighs can help in the moment. In a 2023 Stanford study, 5 minutes a day of this "cyclic sighing" improved mood more than mindfulness meditation.
Free, no sign-up ·
Physiological sigh2 + 1 in, 6 out
10 rounds · 1:30
How to do a physiological sigh
- Breathe in through your nose until your lungs feel nearly full.
- Take a second, short inhale through your nose to top up.
- Breathe out slowly through your mouth until your lungs feel empty.
- Repeat one to three times in a stressful moment, or continue for up to 5 minutes.
Breathe safely
Keep the inhales gentle. Stop and breathe normally if you feel lightheaded.
Other breathing patterns
| Pattern | Rhythm (seconds) | One round | Best for |
|---|---|---|---|
| Box breathing | 4-4-4-4 | 16 seconds | A quick, structured reset before a meeting or after hard news |
| 4-7-8 breathing | 4-7-8 | 19 seconds | Winding down in the evening with a long, slow exhale |
| Coherent breathing | 5.5 in, 5.5 out | 11 seconds | A longer, steady practice with no breath holds |
| Anulom Vilom | 4 out, 4 in, each side | 16 seconds | Settling a busy mind before meditation or sleep |
| Bhramari | 4 in, 6 hum | 12 seconds | Quieting mental noise when counting feels like too much |
Frequently asked questions
What is a physiological sigh?
It is the double inhale and long exhale your body does on its own when you sigh. Doing it on purpose, over and over, is called cyclic sighing.
How many physiological sighs should I do?
One to three sighs can take the edge off in the moment. The 2023 study used 5 minutes a day, which is 33 rounds at this timer's pace.
Sources
- Balban MY, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
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