Free timer with visual guide + audio cues
| Physiological Sigh | Box Breathing | |
|---|---|---|
| Timing | ~9s (single cycle) | 4-4-4-4 (16s cycle, multiple rounds) |
| Best For | Instant stress relief, in-the-moment calm | Sustained calm, focus, structured practice |
| Mechanism | Double inhale reinflates alveoli; long exhale clears CO2 | Equal phases balance both branches of the nervous system |
Use the physiological sigh as a fire extinguisher — fast, immediate, one-breath effective. Use box breathing as the fire prevention system — structured, sustained, builds resilience. Ideally, use both: sigh first to break acute stress, then box breathing to maintain calm.
Which works faster?
The physiological sigh. It produces measurable calm in a single breath (about 9 seconds). Box breathing takes 2-4 rounds (1-3 minutes) to produce equivalent effects.
Should I learn both?
Yes. They serve different purposes. The physiological sigh is reactive (use when stressed). Box breathing is proactive (use before stressful situations). Together they cover all scenarios.