Mini Moments of Deactivation
Interrupt accumulated stress with brief, proactive physiological sighs
- Difficulty
- Starter
- Time to result
- ~days to results
- Steps
- 5
- Confidence
- 96%
Holmes calls brief breathwork breaks “mini moments of deactivation.” The method is intentionally small: at a chosen point during a stressful day, pause and perform a physiological sigh—a double inhale followed by an extended exhale. She suggests repeating it five to ten times to activate the parasympathetic branch, reduce heart rate, and limit the accumulation of negative stress. Her main application is for people in high-stakes or shift-work environments whose bodies are already working harder to maintain equilibrium. The framework's practical value is proactive placement: it is used repeatedly between demands rather than reserved for the end of an overwhelming day. Holmes describes it as mitigation, not a cure for circadian disruption or an unsafe schedule. Anyone who becomes dizzy or uncomfortable should stop, and persistent anxiety or breathing symptoms require appropriate care.
Origin
Extracted from The Diary of a CEO
Core principles
- 01Stress can accumulate when periods of demand are not paired with rest
- 02Brief recovery actions can be deployed before stress peaks
- 03The physiological sigh uses a double inhale followed by a longer exhale
- 04Repeated moments of deactivation complement rather than replace sleep and workload changes
How to run it
- 1
Pick the moments
Identify transitions where stress predictably accumulates, such as before a difficult meeting or after an urgent task. Attach the practice to those moments.
Pro tip Start with two or three recurring cues rather than relying on memory.
- 2
Pause safely
Stop the current activity and adopt a comfortable position where a brief attention shift is safe. Do not perform breathwork while driving or operating equipment.
Watch out Stop if the breathing pattern causes dizziness, pain, or distress.
- 3
Use the double inhale
Take one inhale and then a second inhale before exhaling. Keep the effort comfortable rather than forcing maximum breaths.
Pro tip The transcript compares the pattern with the involuntary double inhale that can occur while crying.
- 4
Extend the exhale
Follow the double inhale with a longer exhale. Repeat the full pattern five to ten times if it remains comfortable.
Pro tip Let the exhale lengthen without straining.
- 5
Return and observe
Resume the next task and notice whether perceived tension or activation changed. Use the observation to refine when the reset is most useful.
Pro tip Treat the practice as one small recovery input, not proof that the workload is sustainable.
In the wild
A clinician places a brief pause after urgent cases. In a safe location, they perform several comfortable double-inhale, extended-exhale cycles before returning to the next task.
→ The worker inserts a bounded recovery moment into a high-demand period rather than waiting for stress to accumulate unchecked.
Common mistakes
Waiting until stress is overwhelming
Holmes presents the moments as proactive regulation throughout the day.
Forcing the breath
The technique should remain comfortable; more intensity is not part of the mechanism described.
Using breathwork to excuse unsafe work
A brief reset cannot remove the health consequences of chronic sleep loss or an unsafe schedule.
Is it for you?
Best for
It is best for people who need a low-friction reset between stressful tasks or during a demanding shift.
Not ideal for
It is not a treatment for panic disorder, trauma, breathing problems, unsafe workloads, or chronic sleep disruption.
From the transcript
“I kind of call these mini moments of deactivation”
“a double inhale followed by an extended exhale”
“if you do that you know five 10 times”
From the episode
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes