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GROUNDING IN THE BODY The Physiological Sigh A two-breath pattern your body already knows — used consciously to settle the nervous system. When the mind is racing or the body feels tight, this is often the fastest physiological route back to calm — no app, no equipment, just two breaths in, one long breath out. inhale top off long exhale HOW TO PRACTICE 1 First inhale Breathe in slowly through your nose, letting the lungs open fully. 2 Second inhale — the top-off Before you exhale, sip in a second, shorter breath to fill the lungs a little further. 3 One long exhale Let it all go through your mouth, slow and unhurried, shoulders softening as you release. 4 Repeat Continue for one to three rounds, or for up to five minutes — however long you need. 5 Arrive Pause. Notice what has shifted inside you — in the breath, the body, the mind. "The body sighs on its own, in sleep and in relief. Here, you simply borrow the gesture on purpose." 3 rounds · up to 5 minutes · repeat as needed DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE