How to use it
When shaken (a bad comment, before filming, before a hard set): two inhales through the nose, one long exhale through the mouth, once or for a minute. Then wait before you text, post or decide. Never combined with breath-holds or power breathing before water.
How sure we are
P Evidence: promising. Good studies, but small or few. Use it and keep checking.
E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.
Sources
Five minutes a day of cyclic sighing improved mood more than mindfulness (Balban et al. 2023, one RCT; Huberman co-authored).
Not medical, legal or financial advice.