I thought I’ve tried–or at least heard of–every breathing technique to quell stress and promote mindfulness…that is until I heard about a simple stress reducer called the physiological sigh. This easy and effective tool was developed by Dr. Jack Feldman, a neuroscientist and expert in the science of breathing.
True story: I was at the dentist, feeling anxious about a tender spot near a back molar. As the hygienist’s pointy tool edged ever closer to that area, I felt my anxiety build. As I tried to distract myself, I remembered the physiological sigh, which my wonderful editor had recently shared with me. This seemed like the perfect time to try it. After a few rounds, my muscles relaxed and my worst-case-scenario mind stopped spinning. (And, btw, the tender area I fretted about? No problemo…yet another lesson in worrying for naught!)
You can practice physiological sighing anywhere, anytime (even at the dentist!). Since there’s no time like the present, why not give it a go now!
How to switch off the stress alarm!
According to Dr. Feldman’s research, we “sigh” about once every 5 minutes. The sigh is actually a reflex we aren’t even aware of, which starts with a normal in-breath, followed by a 2nd smaller in-breath. The physiological sigh mimics the 2-part inhalation, filling the alveoli, the delicate air-filled sacs in the lungs. Throughout the day, these sacs gradually collapse, releasing carbon dioxide into the bloodstream.
An intentional physiological sigh replenishes the alveoli with oxygen, removing carbon dioxide and overriding the sympathetic nervous system response (“fight or flight”). The long exhalation that follows the inhalations activates the parasympathetic nervous system response (“rest & digest”), reducing anxiety and stress. That’s it…as simple as 1-2-3:
Step 1: Inhale deeply through your nose, filling your lungs.
Step 2: Pause, then take a short in-breath.
Step 3: Exhale slowly through your mouth, emptying your lungs; make sure the exhalation is longer than the inhalation.
Repeat as often as you need.
“Conscious breathing is my anchor.”
— Thich Nhat Hanh, Buddhist monk, teacher, author
