Autonomic Breathwork · Interactive Tool

Stanford Physiological Sigh Lab: Free Real-Time Vagal Down-Regulation

Framework: Dr. Andrew Huberman & Dr. David Spiegel Stanford Research · 100% Private & Free

The fastest scientifically-proven breathwork technique to reduce autonomic arousal in real-time. Double-inhale and extended exhale based on Stanford Huberman Lab.

Scientific Overview

The physiological sigh is a naturally occurring breathing pattern (two inhales through the nose followed by an extended sigh out through the mouth) that re-inflates collapsed pulmonary alveoli and stimulates the vagus nerve to rapidly slow heart rate.

What This Assessment Evaluates

  • Interactive audio-visual pacer for dual inhale (deep + top-off) and long release
  • Lowers autonomic arousal, salivary cortisol, and resting heart rate in under 2 minutes
  • Use immediately during panic onset, workplace frustration, or bedtime racing thoughts

How to Take This Test

  1. Answer honestly based on your experience over the past 7 days.
  2. There are no right or wrong answers; trust your initial emotional reaction.
  3. Receive your personalized score breakdown, mascot insight, and custom journaling prompts immediately.

Frequently Asked Questions

Why two inhales instead of one?

The second quick 'top-off' inhale pops open collapsed air sacs (alveoli) in the lungs, drastically increasing surface area to expel accumulated carbon dioxide.

Medical Disclaimer

Medical Disclaimer: This instrument is designed for personal self-awareness, emotional tracking, and educational purposes. It is not a clinical diagnosis, psychological treatment, or a substitute for licensed psychiatric care.

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