Introduction: Leadership and the Biological
As leaders, we often think of performance in terms of strategy, communication, and execution. Yet behind every decision, relationship, and outcome lies a more immediate influence: the state of our nervous system. When stress accumulates, our biology can hijack our intentions—tightening our chest, quickening our breath, and reducing our capacity to listen, empathise, and act from clarity.
This article introduces a simple but powerful practice to begin shifting that: the psychological sigh. Used regularly, it becomes a gateway to embodiment, helping leaders return to presence, calm the physiological response to pressure, and meet each moment with more resourcefulness.
What Is the Psychological Sigh?
Also called cyclic sighing, this breathing pattern is composed of:
- A reasonably full breath with deep inhale through the nose,
- A second short nasal inhale to fully expand the lungs to comfortable maximum,
- A slow, steady prolonged exhale through the mouth.
The whole cycle takes less than 15 seconds and can be practised anywhere. It mimics the body’s natural sighing process—one we unconsciously perform every few minutes to regulate our internal physiology.
Practised intentionally, it becomes a powerful tool to reduce internal noise and activate the body’s calming mechanisms.
The Leadership Relevance
Leadership requires regulation—not just of others, but of self. In high-stakes environments, the capacity to stay grounded is a differentiator. The psychological sigh directly supports this by:
- Interrupting stress spirals before they derail our clarity,
- Creating space to choose our response rather than react,
- Supporting relational presence, helping us listen and lead from steadiness.
Rather than requiring large amounts of time, the practice is portable. Just one to three sighs before a difficult meeting, a crucial conversation, or a moment of overwhelm can shift your state enough to make a difference.
Daily Practice and Cumulative Benefit
In a 2023 study from Stanford Medicine (Cell Reports Medicine), participants who practised cyclic sighing for 5 minutes daily over 28 days saw greater mood improvements and reductions in respiratory rate than those practising mindfulness meditation.
What? Better than those practising mindfulness meditation! …Yes
What this suggests is that regular, structured use builds adaptive capacity: your baseline becomes calmer, your threshold for reactivity rises, and your leadership becomes less effortful.
Starting Today
To begin:
- Sit or stand comfortably. Relax your shoulders and jaw.
- Inhale deeply through your nose (to about 70% capacity).
- Inhale again sharply through your nose.
- Exhale slowly and fully through your mouth.
- Repeat 3 cycles—or practise for 5 minutes daily.
This single practice, done consistently, lays the groundwork for becoming more embodied and emotionally available in your leadership.