The Power of the Extra Sip: A Simple Breathing Technique to Calm Your Nervous System + Ease into Relaxation
In our fast-paced modern world, feeling overwhelmed, stressed, or restless can become a daily norm. Our nervous systems are often stuck in a state of alertness — which makes it harder to truly relax or fall asleep peacefully. That’s why learning to breathe in a way that activates your body’s natural relaxation response is a game changer.
One simple yet profound technique I love teaching — and recently shared in a YouTube video — is the “extra sip” breath. It involves inhaling deeply, then consciously taking one additional small sip of breath at the top of your inhale. This tiny pause + extra air often triggers a natural yawn or a deep sigh. Both are signals your body uses to release tension + invite calm.
Why This Works: The Science Behind the Extra Sip Breath
Yawning + sighing aren’t just random reflexes; they’re deeply connected to your parasympathetic nervous system, the part of your nervous system responsible for rest, repair, + digestion. When you take that extra sip of breath, it can activate the vagus nerve, a key player in calming the nervous system + lowering heart rate. This shift helps reduce stress hormones, slows your breathing, + encourages a feeling of ease.
According to research on breathing and the nervous system, slow, deep breaths increase heart rate variability (HRV) — a marker of a resilient nervous system. Higher HRV is linked with better emotional regulation and improved sleep quality.
How to Practice the Extra Sip Breath
Find a comfortable seated or lying position.
Breathe in slowly + deeply through your nose, filling your lungs fully.
At the very top of your inhale, take a gentle “extra sip” of breath — just a small additional inhale beyond your full breath.
Notice if a yawn or sigh naturally follows. If it doesn’t, simply exhale slowly + fully through your mouth or nose.
Repeat for 5-10 breaths, allowing your nervous system to settle with each cycle.
This technique is especially helpful before bedtime or anytime you want to bring calm into your day. It literally makes me yawn when I teach it!
Why It’s Perfect for Modern Life
We carry tension not just in our minds but in our bodies. The simple act of extending your inhale with an extra sip helps reconnect you to your breath + body, gently nudging your nervous system out of “fight or flight” mode. It’s an accessible self-care tool you can use anywhere — no equipment needed.
If you want a guided version, I’ve created a calming YouTube video walking you through this exact breathing exercise, perfect for relaxation + sleep. Watch it here.
Try It Today + Feel the Difference
Incorporate this easy “extra sip” breath into your daily self-care routine, and notice how your stress melts away, your mind quiets, and your sleep improves. Your nervous system will thank you.
Remember, small shifts in your breath can create big changes in your wellbeing.
Ready to nurture your nervous system + feel truly calm in modern life?
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