The physiological sigh is a powerful, fast-acting way to calm the body during moments of stress. When you're in fight-or-flight mode, your breathing becomes shallow and erratic, keeping your nervous system in a heightened state. The double inhale followed by a long, audible exhale helps rebalance oxygen and carbon dioxide levels in the blood, slows the heart rate, and activates the parasympathetic nervous system. This natural reset helps the body let go of tension and return to a more grounded, regulated state within seconds.

4-7-8 breathing works by extending the length of the exhale, which signals safety to the brain and activates the body's relaxation response. The inhale fills the lungs slowly, the hold creates a slight buildup of carbon dioxide which promotes focus and calm, and the long exhale helps release that tension while slowing the heart rate. Rooted in yogic pranayama and popularised by Dr. Andrew Weil, this technique is especially effective when stress feels overwhelming, offering a steady, rhythmic anchor to help bring the body and mind back into balance.