Physiological Sigh

Stress Easy 10 days oura
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Start the Health OS protocol "Physiological Sigh" (stress-physiological-sigh) and show me today's step.

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Goal

Test how cyclic physiological sighing affects stress level

Hypothesis

3-5 physiological sighs when stressed → lower subjective stress and resting HR

A double inhale through the nose plus a long exhale through the mouth activates the parasympathetic system faster than other breathing techniques (Balban 2023, Huberman Lab)

Expected Effects

  • ↓ stress_level
  • ↓ resting_hr

Phases

1

Baseline

5 days
  • Live as usual, don't use any special breathing techniques
  • Rate your stress level for the day in the evening
2

Physiological Sigh

5 days
  • When you feel stressed: double inhale through the nose → long exhale through the mouth
  • Repeat 3-5 times per session
  • At least 3 sessions a day (morning, midday, evening)
  • In the evening, log the number of sessions and your stress level

Tracked Metrics

Primary

  • ↓ stress_level

Secondary

Evaluation

Method: compare_phase_means

Design: baseline (5 days) → intervention (5 days)

Safety

Disclaimers

  • The technique is safe for healthy individuals
  • If dizzy, stop and breathe normally

Stop Conditions

  • Dizziness or blacking out vision
  • Panic attacks that worsen with the technique