Listen to the AI-generated audio version of this article. (Beta)
Small, regular breaks prevent stress from building up in the body. The physiological sigh is especially effective because it calms the nervous system within seconds: heart rate settles, breathing deepens, tension releases — long before exhaustion can take hold.
With a fixed trigger, this becomes a habit that runs automatically and resets your nervous system three times a day.
Step 1 – Choose a trigger (1 second)
- Pick a fixed moment in your day: opening your laptop, after a meeting, before your first coffee
- This moment will kick off your micro-break from now on
Step 2 – The physiological sigh (10–15 seconds)
- Inhale deeply through your nose
- Pause briefly
- Add a second, smaller inhale on top
- Exhale slowly and fully through your mouth
- Let your shoulders drop
Step 3 – Second sigh (10 seconds)
- Repeat the sigh once more
- Notice how your chest, face and neck soften
Step 4 – Quick check-in (5 seconds)
- Ask yourself: “How do I feel now?”
- Tiny impulse: drink a sip of water, stretch, or take two steps
Step 5 – Build the routine (5 seconds)
- Do this three times a day with the same trigger
- Morning, midday, afternoon
- Anchor the sentence: “This is my pause moment.”
Step 6 – Observe the effect (5 seconds)
- After a few days, notice how your body starts expecting this pause automatically
- That’s when the routine is truly established
Can you make this exercise your new everyday micro-pause?
Your body will thank you for it — every single day.
