The Extra Sip Breath: A Simple Technique to Calm Your Nervous System
In our fast-paced modern world, feeling stressed or restless can quickly become the norm. Many of us live with nervous systems stuck in “alert mode,” making it harder to switch off, relax, or drift into deep sleep. One of the simplest ways to shift into calm? Breathe differently.
A technique I love to teach — and recently shared in a YouTube video — is the “extra sip” breath. It’s as easy as taking a deep inhale, then adding a tiny extra sip of air at the very top. That little pause often triggers a natural yawn or sigh — your body’s built-in signals that release tension + invite calm.
Why this works: the science behind the extra sip breath
Yawns and sighs aren’t random quirks; they’re part of how your body resets. The “extra sip” can stimulate the vagus nerve, which activates the parasympathetic nervous system — your rest-and-digest mode. This shift slows the heart rate, lowers stress hormones, and signals safety to the body.
Research shows slow, deep breathing also boosts heart rate variability (HRV), a marker of resilience. Higher HRV supports emotional balance, stronger recovery, and better sleep.
How to practise the extra sip breath
Find a comfortable seat or lie down.
Breathe in slowly through your nose, filling your lungs.
At the top of the inhale, take one gentle “extra sip” of breath.
Notice if a sigh or yawn follows naturally. If not, simply exhale slowly through the nose or mouth.
Repeat for 5–10 breaths, letting your nervous system settle each time.
This practice is especially powerful before bedtime, but you can use it anytime you want to bring calm into your day. (It usually makes me yawn as I’m teaching it!)
Why it’s perfect for modern life
Tension builds up not only in the mind but also in the body. The extra sip breath reconnects you to both, gently shifting you out of “fight or flight” mode. Best of all, it’s completely portable — no equipment, no special setting. Just you + your breath.
Want to be guided through it? I’ve created a calming video walking you step by step: Watch on YouTube.
Try it today + feel the difference
Small shifts in how you breathe can create big changes in how you feel. Add the extra sip breath into your self-care toolkit and notice the effects — a quieter mind, softer body, and deeper sleep.
Ready to nurture your nervous system + feel truly calm in modern life?
The Inspired Club is your go-to space for yoga-inspired self-care, with guided practices, breathwork, journaling, + meditations designed to soothe stress and bring you back to centre.