A (Physiological) Sigh of Relief: Breathe

Calming Breaths for Everyday Life

How to take a physiological sigh: inhale two short quick breaths through your nose then have a long exhale through through your mouth. Find a comfortable rhythm or pattern. Repeat this two or three times. It brings calm to mind with relaxation to the body. In a noisy, distracting outside world just a few minutes within the breath can bring some relief as we meet life in all fullness.

While it is preferable to find a quiet space, sit and maybe close your eyes, you can take a physiological sigh anywhere and at anytime. Just today I suggested this practice with a small group because when you sit in front of screeen or smartphone it disrupts your real-time breathing patterns generating a build of stress. When you are writing, moving through ideas, brainstorming, commuting, having tough conversations or in the midst of any hectic time you may find more calm a just few breaths away. A physiological sigh (relief) resets breathing patterns between in your lungs and neurological pathways to your brain and body.

Getting a productive mindset in the moment takes tools you can also begin the day or a new task

with a few intentional deep breaths then take a few physiological sighs to signal your mind and body for more calm. A sigh is a mind-body act sending neurological signals to disable stress and elicit relaxation. According to neurscientist Jack Feldman sighs are good for your lungs too A sight is both physiological and psychological built within neurological brain pathways and respiratory networks for your health. The science and research holds.

"We found in our laboratory, and other laboratories have found, that just one, two, or three of those physiological sighs brings your level of stress down very, very fast. And it's a tool that you can use at any time." — @hubermanlab

Physiological sighs work when you are having a chaotic moment, frustrated or just need to get a hold of yourself. Try it and let me know about your experience. Share using the hashtag #WellnessWednesday, #BreatheBreatheBreathe and/or leave a note in the comments.

References:

Grams, R.J., Hsu, KL. Catch your breath. Nat Chem Biol 18, 686–687 (2022). https://doi.org/10.1038/s41589-022-01063-x

Honma, M., Masaoka, Y., Iizuka, N. et al. Reading on a smartphone affects sigh generation, brain activity, and comprehension. Sci Rep 12, 1589 (2022). https://doi-org.i.ezproxy.nypl.org/10.1038/s41598-022-05605-0

Severs LJ, Vlemincx E, Ramirez JM. The psychophysiology of the sigh: I: The sigh from the physiological perspective. Biol Psychol. 2022;170:108313. doi:10.1016/j.biopsycho.2022.108313

Vlemincx E, Severs L, Ramirez JM. The psychophysiology of the sigh: II: The sigh from the psychological perspective. Biol Psychol. 2022;173:108386. doi:10.1016/j.biopsycho.2022.108386