If you’ve ever watched your dog settle in for a nap and take a sudden, deep double breath before relaxing, you’ve just witnessed a powerful stress relief tool — and according to neuroscientist Andrew Huberman, humans can use it too.
In a recent appearance on Real Time With Bill Maher, Huberman, professor of neurobiology at Stanford and host of the popular Huberman Lab podcast, shared one of the fastest ways to dial down stress — a simple breathing technique rooted in physiology, not mindset. It’s automatic during sleep, used instinctively by animals, and takes just five seconds.
So how does it work — and why is it so effective?
Jump to:
The “Physiological Sigh”: Your Body’s Built-In Reset Button
While traditional breathwork can be effective, Huberman explains that this particular technique — called a “physiological sigh” — is unique in how quickly it calms the body.
“The fastest way to calm down under conditions of stress is not to engage in self-talk, like ‘I’m going to try and calm down.’ That doesn’t generally work,” Huberman said. “The fastest way is to use your physiology to lower what’s called your level of autonomic arousal — aka stress.”
Instead of trying to mentally coach yourself through anxiety, Huberman recommends using the double inhale followed by a long exhale, mimicking what we naturally do in sleep or what animals do before resting.
Here’s how to do it:
- Inhale through your nose once.
- Immediately take a second, shorter inhale.
- Exhale slowly and fully through your mouth.
That’s it. Just one or two rounds of this pattern can start to downshift your nervous system and reduce physical symptoms of stress.
Why It Works: Activating the Parasympathetic Nervous System
When we’re anxious or overwhelmed, our sympathetic nervous system (the “fight or flight” response) dominates. Heart rate rises. Breathing gets shallow. Muscles tense.
The physiological sigh triggers the opposite — it shifts your body into the parasympathetic state (the “rest and digest” mode). This type of breathing deeply inflates the lungs and releases trapped carbon dioxide, promoting a sense of calm.
Even more intriguing: we already do this involuntarily while we sleep, and dogs often do it just before dozing off — a double inhale that seems to “reset” the body.
Huberman emphasized the speed and simplicity of the technique:
“It’s not extensive breath work. It takes about five seconds,” he said. “That’s the fastest way we know to de-stress your mind and body.”
More Than Just a Quick Fix: The Science Behind Breath and Stress
Huberman’s work is rooted in decades of neuroscience research, and his emphasis on physiological tools over mental strategies is a cornerstone of his teaching.
Self-talk, mantras, or trying to “will” your way into calm may feel helpful, but often do little to regulate the autonomic nervous system, which controls stress responses unconsciously.
Breathing, however, is a direct gateway.
Controlled breathing has been shown in research to:
- Reduce cortisol levels
- Lower heart rate and blood pressure
- Improve focus and mental clarity
- Enhance emotional regulation
And unlike meditation or therapy, which may take weeks or months to show results, a physiological sigh works within seconds — making it a valuable tool in high-pressure moments.
When to Use It
Whether you’re walking into a stressful meeting, feeling overwhelmed by a deadline, or trying to unwind after a hectic day, this technique is a quick, accessible option.
Here are some great times to use it:
- Right before a public speaking event or presentation
- In moments of social anxiety
- During a panic attack or high-stress spike
- When winding down before bed
- After a sudden shock or upsetting event
There’s no equipment needed. No special posture. No long routine. Just a few seconds of mindful breathing to regain control of your nervous system.
Final Thoughts: A Simple Practice, Backed by Evolution
Huberman’s discovery might sound new, but it’s deeply biological and time-tested by nature. The fact that dogs do it instinctively before sleep — and that our own bodies use it unconsciously during the night — makes it clear this isn’t a trendy wellness hack.
It’s how our bodies are wired to come back to balance.
So the next time stress hits, instead of spiraling or overthinking, try what your dog does: double inhale, long exhale. It could be the simplest, fastest way to feel like yourself again.
