If life has felt full, braced, or tight lately, take a breath with me on the podcast today…
Hey y’all, welcome to More Lovin… the podcast that brings more laughter, light, and love into everyday life. I’m your host LeAnn Austin, and together we’ll rediscover the beauty of connection to your body, your mind, your spirit, and the people you love.
Today’s episode #210: P.S. You Can Breathe Now
I’m really glad you’re here today. Let me start with a question… Have you ever realized you were holding your breath, and you didn’t even know it? Like suddenly you exhale and think, oh wow, I guess I needed that.
So today’s episode is basically a PS from your nervous system, a little post script at the end of a long sentence that says, P.S. You Can Breathe Now.
And we’re going to talk about one of my favorite simple tools called the Physiological Sigh. No equipment, no perfect posture, no pressure to calm down. Just a breath your body already knows how to do.
Before we get into the how, I want to normalize something. Most of us are living our lives slightly braced, shoulders tight, jaw clenched, breath shallow. Not because we’re doing anything wrong, but because life is full. And sometimes the most loving thing we can do for ourselves isn’t fixing or pushing or trying harder. It’s offering our body a little More Lovin, and that’s where this breath comes in.
What is the Physiological Sigh? Okay, here’s the simple explanation.
The physiological sigh is a natural breathing pattern your body already uses, especially during moments of stress or release. You’ve probably done it without realizing: after crying, during a big yawn, when something finally lets go.
It has three parts: A deep inhale through your nose, a second shorter sip of air at the top, and a long, slow exhale through your mouth.
That’s it. And this one breath sends a powerful message to your nervous system. We’re safe. You can stand down now.
So why does the Physiological Sigh work? Well when we’re stressed, our breathing gets shallow. That can cause tiny air sacks in the lungs to collapse just a little bit. That second inhale, it helps re-expand those air sacks and that long exhale, that is the magical part. Long exhales tell your body, we don’t need fight or flight right now. This is physiology, not mindset, not positive thinking. Your body responds whether you believe it or not, which I love.
Let’s actually do this right now. If you’re driving, walking, folding laundry, you’re good. No need to change anything. Here we go.
Inhale slowly through your nose. Now take a quick little sip more of air, and then a long exhale through your mouth like you’re fogging up a mirror.
Let’s do it again. Inhale through your nose, quick little top off, and a long, slow exhale.
Notice how your body feels. No grading, no judging. Just that little intentional breath action makes a big difference.
Now I want to say this clearly, this breath is not about forcing yourself to relax. It’s not about pretending that things aren’t hard. It’s about giving your nervous system a moment of support.
I love this breath because it doesn’t ask me to be peaceful or patient or healed. It just asks me to exhale a little longer and I can usually do that.
So LeAnn, when do I use the Physiological Sigh? Here are a few everyday moments when this breath can be a game changer: Before you respond instead of react, when you feel overwhelmed but can’t explain why, in the car, before you go to sleep, when emotions feel big, when your body feels tight but your brain says, I’m fine.
There’s just a few. This is a 30-second reset, not a personality change. More Lovin, less pressure.
I used to think self-care had to be elaborate and a lot. Like if I wasn’t journaling and listening to soft music, it didn’t count. Well turns out sometimes the most effective tool is one good breath in the middle of real life. That’s it.
Remember, you don’t need more discipline, motivation, or willpower. Sometimes your body just needs a P.S. A reminder during a long day that says: you can breathe now.
If you want to practice this, here’s my favorite way to do it. Pair it with something you already do: before brushing your teeth, before you get in the car, before going to bed, after you check your phone.
One Physiological Sigh most days. Consistency over intensity. I’d love for you to notice today, when does your body need a PS? Hmm, something to think about.
And if this episode helped, share it with someone who’s been holding their breath, literally or figuratively.
Here’s to P.S. and More Lovin. Have a good one y’all.
Oh and before you go, one last PS: If today’s breath helped even a little, I created a free Lovin Check-In to support you. It’s a simple pause to notice your body, mind, and spirit, and offer yourself a little More Lovin… no fixing required.
You’ll find the free Lovin Check-In HERE
Try it whenever you need a gentle reset ~ P.S. You Can Breathe Now
Thanks for tuning in. If you are ready to take what we talk about here and make it personal, let’s work together one-on-one. I’ll help you calm your nervous system, strengthen your relationships, and create more lovin, laughter and calm in your life. You can find all the details at leannaustin.com
Until next time, keep choosing fun, connection, and a whole lot More Lovin. Have a good one y’all.