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1

Paste a video URL

Drop in a YouTube, TikTok, or Instagram link. Distill fetches the transcript automatically.

2

AI extracts the protocol

Claude reads the full transcript and pulls out only the actionable steps, organized by phase.

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See it in action

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Watch how Distill transforms a rambling tutorial into clean, followable steps.

Physiological Sigh Breathing Tutorial20:14
Original YouTube Video

...so what you want to do is, and I've talked about this in previous episodes, the physiological sigh is really interesting because what happens is when you do a double inhale — and I should mention that this was researched extensively by Dr. Jack Feldman's lab — you're actually reinflating the little sacs in your lungs called alveoli, and that's key because those alveoli when they collapse, and they do collapse naturally over time especially when you're stressed...

85% ActionableBreathing

Physiological Sigh Breathing Protocol

Reduce stress in under 5 minutes using neuroscience-backed breathing.

Beginner5 minutes1-3x daily
1

Find a comfortable position

Sit or stand upright. Relax shoulders away from ears. Close your eyes if comfortable.

10 sec
2

Double inhale through the nose

Take a deep breath in, then without exhaling, take a second shorter inhale to fully expand your lungs.

2-3 sec🔄 5 cycles
💡 The second inhale reinflates the alveoli — that's what makes this technique so effective.
3

Long exhale through the mouth

Slowly exhale, making the exhale longer than both inhales combined. Let all the air out.

5-7 sec🔄 5 cycles
💡 Extending the exhale activates the parasympathetic nervous system.

Features

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