Physiological sigh - what it it good for and how to perform it correctly?

The physiological sigh is a powerful breathing technique used to rapidly reduce stress and bring about a sense of calm. Here's how it works and how you can perform it correctly:

Benefits

• Stress Reduction: It is the fastest physiologically verified method to reduce stress and reintroduce calm by balancing the autonomic nervous system. This is achieved by enhancing parasympathetic activity, which is associated with relaxation 1 2.
• Improved Mood and Sleep: Practicing cyclic sighing for five minutes a day not only calms you in the moment but also leads to lasting benefits throughout the day, including improved sleep and reduced stress 3.
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    1

    Stress Reduction Techniques

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    2

    Breathing for Balance

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    3

    Cyclic Sighing Benefits

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    4

    Breathe to Relax

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    5

    Breathing and Heart Rate

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• Oxygen-Carbon Dioxide Balance: It helps rebalance oxygen and carbon dioxide levels in the body, which can get disrupted during stress or shallow breathing 2.

How to Perform a Physiological Sigh

1. First Inhale: Take a deep inhale through your nose.
2. Second Inhale: Immediately follow this with a second, quicker inhale to maximally inflate the lungs' alveoli, which may have partially collapsed.
3. Exhale: Perform a long, slow exhale through the mouth until your lungs are completely empty.

This process reopens alveoli in the lungs and efficiently removes carbon dioxide, which can build up and contribute to feelings of stress and agitation 1 4.

The technique can be used in real-time to manage stress or as a daily practice to lower stress levels consistently over 24 hours 1 3. It is particularly useful when dealing with immediate stressors like giving a presentation or being in a stressful situation 5.