Breathing, relaxation and resources · worksheet 43
Sighing is a natural way of releasing tension. You can practise it on purpose: two in-breaths through the nose and a long out-breath through the mouth.
Before you start
- What it is for: To release tension in a few breaths: two in-breaths through the nose and a long out-breath through the mouth.
- 1 to 5 minutes, when you notice tension or as a daily practice.
- It is a double sigh: two in-breaths in a row through the nose and a long out-breath through the mouth. The body does it naturally when crying or calming down.
- If you feel dizzy, stop and breathe normally: you are taking in too much air.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare your mood before and after, and notice the moments when it helps most. If after two weeks you don’t notice any effect, other exercises may suit you better.
If you find it hard
Don’t force it: if you feel dizzy, stop. It isn’t a treatment on its own, it is one tool among others.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer a short breathing technique that can be used several times a day: a double in-breath through the nose followed by a long out-breath through the mouth, studied for reducing activation and improving mood.
Stress, tension, moderate rises in anxiety. Adults and adolescents. Duration: 5 min a day, or 1-2 min when needed.
References
Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D. & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
Zaccaro, A., Piarulli, A., Laurino, M. et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
