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In today’s fast-paced world, stress is almost unavoidable. Deadlines, notifications, and constant demands can leave us feeling overwhelmed, scattered, and disconnected. But what if there was a simple, science-backed technique to reset your nervous system and live in a state of flow throughout the day? According to neuroscientist Andrew Huberman, there is—and it’s called the physiological sigh.

Huberman explains that this breathing technique can immediately reduce stress. “The physiological sigh brings your level of stress down, immediately. And we all have the capacity to do it,” he says. The method is deceptively simple: first, take a deep inhale, expanding your belly. Then take one last, slightly deeper inhale. Finally, release the air slowly through your mouth. Just one round of this breath can trigger your body’s natural relaxation response, calming the nervous system and lowering stress hormones like cortisol.

The beauty of the physiological sigh is how easy it is to incorporate into daily life. Whether you’re in a meeting, commuting, or taking a break at your desk, a few conscious breaths can reset your focus and bring you back into the present moment. Huberman emphasizes that by repeating this habit throughout the day, you can maintain a state of flow a mental state where attention, energy, and creativity align seamlessly. Science supports this: studies in neuroscience show that controlled breathing activates the parasympathetic nervous system, reduces heart rate, and improves emotional regulation, enhancing cognitive performance and well-being (Frontiers in Human Neuroscience, 2017).

The physiological sigh reminds us that living in flow doesn’t require complex routines or hours of meditation. Sometimes, the simplest tools are the most powerful. By taking a few intentional breaths, we can transform stress into clarity, enhance focus, and create a more balanced, mindful day. In Huberman’s words, it’s “almost annoyingly simple” but its effects are profound.

Next time stress creeps in, remember this technique. With just a few rounds of the physiological sigh, you can calm your mind, reconnect with the present, and live your day in flow.

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