Stress has become a part of everyday life. Whether it is a demanding work schedule, family responsibilities, unexpected challenges, or simply trying to keep up with daily tasks, moments of overwhelm can appear when you least expect them. While practices like meditation, vacations, and massages can certainly support your well-being, they might not always be available in the exact moment you need them.This is the fastest way to manage stress, according to an expert (Pinterest)According to Yoga and Embodiment Teacher Sara, one of the most important skills is the ability to regulate your nervous system in real time. After all, the body cannot properly heal, recover, or function at its best when it is stuck in survival mode.ALSO READ: What is Yoga Nidra? An expert explains the state of conscious deep sleep for emotional healingSara points to a simple breathing technique known as the Physiological Sigh, which is considered one of the fastest science-backed ways to help regulate the nervous system in the moment.What is the Physiological Sigh?It is a breathing pattern that requires taking two quick inhales through the nose, followed by one slow and extended exhale through the mouth. Researchers have found that this breathing technique can help the body shift out of a heightened stress response.The second inhale helps reopen the tiny air sacs in the lungs, known as alveoli, improving the exchange of oxygen and carbon dioxide. The long exhale then slows the heart rate and stimulates the vagus nerve, an important part of the body's relaxation response. This process activates the parasympathetic nervous system, often referred to as the body's ‘rest and digest’ mode. As a result, you may feel calmer, more grounded, and better able to think clearly.Why pair it with Apana Vayu Mudra?Sara combines the Physiological Sigh with Apana Vayu Mudra, a traditional hand gesture used in yogic practices. This mudra is often associated with grounding, emotional balance, and support for the heart center. Practitioners believe it helps direct awareness back into the body and encourages a sense of stability during stressful moments.ALSO READ: 4 Kundalini Kriyas to purify and balance your energy; watch videoTo practice Apana Vayu Mudra, gently touch the tips of your thumb, middle finger, and ring finger together while folding the index finger toward the base of the thumb. The little finger remains extended. While scientific research on mudras is still limited, many people find them helpful for improving focus and creating a mindful pause during challenging situations.According to Sara, even one to three rounds of the Physiological Sigh combined with Apana Vayu Mudra can create a noticeable shift when stress, anxiety, overwhelm, or emotional reactivity begin to build. The goal is not to escape from your life or avoid difficult emotions. Instead, it is about learning how to stay present with what is happening around you and within you.ALSO READ: 5 Pranayama mistakes you did not know you were makingDisclaimer: This article is for informational purposes only and should not be considered medical advice. If you are experiencing ongoing anxiety, stress-related concerns, or any health condition, consult a qualified healthcare professional.