A quick reset for your body and mind
A quick reset for your body and mind
When stress begins to build, your breathing may become faster, shallower, or less steady. The physiological sigh is a simple breathing pattern that can help your body slow down and settle.
It includes:
One inhale through the nose
A second, smaller inhale through the nose
One long, slow exhale through the mouth with a sigh
You can use it when you feel anxious, overwhelmed, emotionally flooded, or simply in need of a brief reset.
Try the Physiological Sigh
Try the Physiological Sigh
1. Take your first inhale
1. Take your first inhale
Breathe in comfortably through your nose.
You do not need to take the biggest breath possible. Let the inhale feel natural and easy.
2. Add a smaller inhale
2. Add a smaller inhale
Without exhaling, take a second, shorter inhale through your nose.
Think of this as gently “topping up” the first breath.
3. Let it out with a sigh
3. Let it out with a sigh
Slowly release the breath through your mouth.
Allow the exhale to sound and feel like a natural sigh release, it should be audible
Let the exhale be longer than the two inhales and continue until your lungs feel comfortably empty.
4. Repeat 5 times
4. Repeat 5 times
Pause and notice how you feel.
What should the exhale feel like?
What should the exhale feel like?
The final breath out is not meant to be a short puff of air.
Let it be a long, slow, audible sigh through your mouth.
Your jaw can soften. Your shoulders may drop. You do not need to force the air out or count for a particular number of seconds.
The goal is simply to allow the exhale to be slow, complete, and longer than the inhale.
Why can it help?
Why can it help?
A sigh is a natural breathing pattern that helps reinflate tiny air sacs in the lungs and supports normal lung function. The longer exhale may also help reduce physiological arousal and encourage a slower breathing rhythm.
In a randomized study, adults who practiced five minutes of exhale-focused cyclic sighing each day experienced improved mood and a greater reduction in breathing rate than participants assigned to mindfulness meditation. The study examined a daily five-minute practice, so its findings should not be interpreted as proof that one breath will eliminate anxiety.
Think of the physiological sigh as a way to offer your nervous system a new signal to slow down.
Pay Attention to Your Body
Pay Attention to Your Body
Breathing exercises do not feel soothing for everyone.
Stop if you begin to feel dizzy, lightheaded, short of breath, panicked, or physically uncomfortable. Return to your normal breathing and orient yourself to the room by noticing what you can see, hear, and feel around you.
Avoid repeatedly taking large or forceful breaths, as over-breathing can contribute to lightheadedness or tingling.
Anyone with a respiratory, cardiac, or other medical condition should follow the guidance of their healthcare professional.
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