Fix stress in 2 breaths. Seriously. Also, another grandbaby coming!

Dec 06, 2025 4:29 am

Hi friends,

I am almost done editing Triumphant Dawn and should be ready to hand it over to my narrator in about a week and a half.

I can hardly believe I started writing it four years ago and posted that very first chapter on Royal Road and Patreon in September of 2022. I'm sad to leave a world I have lived in for years, but also eager to create something new.

This will wrap up the series for a while, so now's the time to jump in: Shieldwall Academy series

To add a little more craziness to my life, I am part of a big paperback sweepstakes that you're welcome to enter to win a nice stack of new books to read.

I'm also expecting Grandbaby #4 any day now, the first for my son and his wife.

Lastly, I'm figuring out how to handle the almost full-time care of my elderly parents who have moved in with me. So I will be taking a few months break before I start a new series. Wish me luck!

That all means that, like many of you, I need some fast and effective techniques to relieve stress.

This week’s mental health tip is ridiculously fast, weirdly effective, and perfect for holiday chaos. It's a two-breath pattern that immediately lowers stress and body tension. You can do it in the car, at the dinner table, or mid-argument, pretty much anywhere.

Read about it below, after checking out the great books here, including clicking for a chance to win a stack of paperback books in a fun sweepstakes.

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Mental Health Tip 17: The 30-Second “Physiological Sigh”

You’ve probably been told to “take a deep breath” during stress, but it turns out there’s a specific breathing pattern that works dramatically better, and it only takes 30 seconds.

It’s called the physiological sigh, and research from Stanford University shows it can reduce stress and anxiety faster than meditation, box breathing, or even mindfulness practices.

Here’s how to do it:

Inhale normally through your nose, most of the way (about 80% of max)
At the top of that breath, take a second quick inhale (just a small “sip” of air).
Exhale slowly and fully through your mouth.
Repeat 2–3 times.

That’s it!

Why this works:

The second inhale fully expands collapsed alveoli in your lungs.
The long exhale signals the nervous system to relax.
Your heart rate decreases within seconds.
Your body shifts from fight-or-flight into calm and regulated.

It's an effective reset button you can use:

Before a stressful conversation.
After an argument.
When you’re overwhelmed.
When you can’t sleep.
In the car, in line, at work.

No props. No time commitment. No woo-woo.

Just biology doing what biology does best.

Try it the next time things feel out of control or crazy in your life. It’s wild how fast your body goes, “Oh. We’re safe.”

If you try it, I'd love to hear how it works for you. And thanks again for supporting my writing!

Remember to enter the Paperback Sweepstakes and check out my almost finished Shieldwall Academy series. Have a wonderful holiday season!