Can you explain the physiological sigh?

The physiological sigh is a natural and powerful breathing technique that can help manage stress and promote relaxation. Here are the key insights gathered from discussions by Andrew Huberman on this topic:

What is a Physiological Sigh?

• Definition: A physiological sigh typically consists of a deep inhalation followed by a second quick inhale to maximize lung inflation, and then a long exhale. This pattern helps to re-inflate all areas of the lungs, particularly the alveoli, which may collapse during stress or shallow breathing 1 2.

• Natural Occurrence: Physiological sighing happens spontaneously, particularly when we are stressed, falling asleep, or trying to calm down after emotional experiences, such as crying 2.

Mechanisms and Benefits

• Neural Circuitry: This sigh activates specific neural pathways connecting the brain to the diaphragm, allowing for voluntary control over breathing, which is not typically possible with other organs 2.

• Carbon Dioxide Regulation: The physiological sigh effectively helps to reduce levels of carbon dioxide in the bloodstream, which can accumulate during stress and lead to feelings of agitation or anxiety 2.

• Stress Reduction: Practicing the physiological sigh can lead to immediate reductions in stress and anxiety levels, contributing to better mood and sleep quality throughout the day 1.

How to Perform It

1. Inhale Deeply: Take a deep breath in through your nose.
2. Quick Second Inhale: Follow this with a quick, second inhalation through the nose to further inflate your lungs.
3. Long Exhale: Exhale slowly and completely through your mouth, ensuring your lungs are emptied.

Scientific Support

Research indicates that engaging in just five minutes of cyclical sighing daily can foster enduring changes in stress perception, mood, and even sleep quality, making it a highly effective and efficient method for managing daily stressors 1.

Practical Application

• This technique is particularly useful in everyday stressful situations, such as giving presentations, being in traffic, or any context where anxiety levels may rise. It can quickly bring one's autonomic nervous system into a more balanced state 2 1.

By incorporating physiological sighs into your daily routine, you can harness a scientifically-supported method to enhance your emotional and physical well-being.