{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"physiological_sigh_settling","title":"Slow settling breath","duration_seconds":90,"modality":["breath"],"intensity":1,"energy_min":"very_low","energy_max":"high","goals":["down_regulate","relaxation","evening"],"body_regions":["whole_body"],"position_start":"seated","position_end":"seated","props":[],"transition_seconds":8,"morning_score":0.4,"evening_score":1,"low_energy_score":1,"short_instruction":"A double in-breath through the nose followed by a long slow out-breath.","spoken_instruction":"Sit or lie comfortably. Breathe in slowly through your nose, then add a second small sip of air to top up the breath. Then let a long, slow breath out through your mouth, as if gently fogging a mirror. Let your shoulders drop. Repeat a few times, then let your breath return to normal and just notice how you feel.","safety_notes":["If any breathing pattern feels uncomfortable, return to normal breathing."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/physiological_sigh_settling.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/physiological_sigh_settling"}}