Your attention span has a documented rival: a goldfish. In this short but potent practice, David Magone teaches the physiological sigh: a double-inhale, extended-exhale breathing pattern that Stanford research found outperforms mindfulness-based stress reduction and box breathing for shifting mood in real time.

Start with a simple counted-breath exercise to notice where your focus actually is, then move into the sigh itself: two inhales to fully fill the lungs, followed by one long, slow exhale. Practice for as little as one round or up to five minutes.