Feeling Tense or Scattered? This Simple 10-Second Tool Can Calm Your Nervous System Fast
- Hannah Linehan
- Jan 14
- 3 min read
Updated: Sep 17
Do you ever feel like your nervous system is running on high alert? There’s tension in your body, your mind is a bit scattered, and you’re just craving a bit more calm and balance? This is one of the fastest ways to help your body get there.
It’s called the physiological sigh. It’s a simple breathing technique your body already knows how to do. The best part? It only takes a few seconds, you don’t need any tools or subscriptions, and you can use it anytime, anywhere!
🧠 What is it?
The physiological sigh is a natural, science-backed breathing pattern that helps calm the nervous system. It works by quickly rebalancing the oxygen and carbon dioxide levels in your body, reducing that feeling of being “on edge” and creating a noticeable sense of calm.
🌀 How do you do it?
Just follow these three steps:
Take a deep breath in through your nose.
Before exhaling, take a second shorter inhale on top of the first so your lungs feel full.
Then exhale slowly through pursed lips, like you're blowing out a candle.
Repeat this 2–3 times. More if you feel you need.
That’s it. You’ve just activated a powerful reset button for your nervous system!
💡 Why does it work?
When we’re stressed, anxious, or overstimulated, our breathing tends to become shallow, our shoulders go upwards, and we hold tension - often without us realising. This leads to a build-up of carbon dioxide in the body, which can increase feelings of tension and alertness.
The double inhale helps draw more oxygen into the lungs and reopens collapsed air sacs.
The long exhale helps clear out excess carbon dioxide. The slow, controlled exhale stimulates the vagus nerve, which activates the parasympathetic nervous system - your body’s natural calming system (rest and digest system).
This slows your heart rate, lowers blood pressure, and reduces physical tension. It also sends a clear signal to your brain: “You’re safe.” That calms the amygdala (the brain’s fear and alarm centre) and helps bring your whole system back into balance.
This is your cue to stop, breathe, and reset. Your nervous system is listening.
✨ Why I share this with clients
As a coach, I often support clients who are navigating high-pressure roles, intense decision-making, or just the everyday mental load of being human.
Alongside deeper coaching work, I also share practical tools that clients can use in the moment - helping them regulate their nervous system quickly and safely when they need it most.
The physiological sigh is one of my favourites:
It’s fast.
It’s free.
It works.
You don’t need to wait until you’re overwhelmed. Try using it proactively: before a big meeting, after a tough conversation, when you’re trying to settle your system for sleep, or anytime you want to bring more clarity and calm into your day.
🧘♀️ A small action, big impact
Your breath is one of the most powerful tools you have to influence how you feel, and your nervous system responds in real-time.
So, the next time you notice your body holding tension, or your mind spinning a little too fast, try this simple breathing technique. Just three breaths might be all it takes to feel more grounded, more present, and more in control.
Curious to know more and reach out?
I'd like to be the first to comment as I really love the services you offer, especially to entrepeneurs who are wired differently - which is most of us!