Ikigai Daily
StillnessCalming technique632 of 1,961

Two short inhales through the nose, then one long exhale through the mouth — the fastest known way to calm your body.

Stanford (Huberman & Spiegel)

MindHealth

Why it matters

The idea in context

A 2023 Stanford study found five minutes of this 'cyclic sighing' lowered stress and improved mood more than meditation. The double inhale reinflates the lungs; the long exhale switches on the body's calming (parasympathetic) system.

Türkçe

Aynı kart, başka bir dilde.

Burundan iki kısa nefes al, ardından ağızdan uzun bir nefes ver — bedeni sakinleştirmenin bilinen en hızlı yollarından biri.
Stanford (Huberman ve Spiegel)

2023 tarihli bir Stanford çalışması, bu 'döngüsel iç çekme' tekniğinin beş dakikasının stresi azalttığını ve ruh hâlini meditasyondan daha fazla iyileştirdiğini buldu. Çift nefes akciğerleri yeniden şişirir; uzun nefes verme bedenin sakinleştirici, parasempatik sistemini devreye sokar.

Source trail

Read beyond the card.

Balban et al., Cell Reports Medicine, 2023.

Background reading: Andrew HubermanAttribution and context are revised when stronger evidence appears. Corrections are welcome through the editorial page.
Open in the iPhone appEditorial method

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