What is the Physiological Sigh?
The physiological sigh is a quick and effective breathing technique that naturally calms the nervous system. It works by regulating oxygen and carbon dioxide levels in the body, helping to ease feelings of stress and anxiety within moments.
How to Do It:
- Take a long, deep inhale through your nose.
- Without exhaling, take a second, shorter inhale to fully expand your lungs.
- Slowly exhale through your mouth, emptying your lungs completely.
Repeat this process one or two times whenever you feel overwhelmed or anxious.
Why it Works
- Balances Oxygen and Carbon Dioxide: Double-inhaling increases oxygen intake and removes carbon dioxide more efficiently, restoring balance and calming the body.
- Engages the Parasympathetic Nervous System: The long, slow exhale helps activate the relaxation response, reducing the fight-or-flight sensation.
- Slows Heart Rate: The extended exhale also naturally slows your heart rate, which can reduce feelings of stress and help restore a sense of control.
The physiological sigh is a simple tool for managing stress in the moment. It can be practised anywhere, making it ideal for immediate relief when you need to calm your body and mind.
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