Physiological sighs originated in the eastern world, but have been gaining popularity in the west, particularly among women. This breathing exercise involves a specific breath control technique that has been proven to lower heart rate and calm the nervous system by triggering the parasympathetic nerves
If you're looking for a way to reduce stress in life or just want to learn a new skill, keep reading to learn how to do a physiological sigh.
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What’s Physiological Sigh?
This is a breathing exercise you can use to relax and reduce stress. It's also known as cyclic or abdominal breathing. This type of slow, rhythmic breathing helps you breathe deeply and relax your body.
This technique works by calming down the nervous system and releasing tension in the muscles, so that you feel more comfortable in stressful situations such as public speaking or arguing with someone.
How to Do It:
- Take a deep breath through your nose to relax.
- Hold it for a few seconds
- Slowly release it through your mouth
- Repeat the process 3-5 times (or as many times as you like)
You can do this breathing exercise anywhere, any time. You don't need to sit down or standing up. It's so easy to do while you're walking or running.
Deep Breathing Exercises: Why Do We Need Physiological Sighs?
These are the sounds we make during everyday activities like walking, eating, and even sleeping.
These sounds can be anything from a soft 'hmm' noise to a loud gasp or even an exaggerated exhale. They're usually not meant to be heard by others and are part of our internal dialogue with our own body.
There's not one type of physiological sigh that will work for everyone; what works best for you may not work at all for your friends or family members. That's why it's important to experiment with different types of breathing exercises till you find one that works well in helping you relax, calm down, or fall asleep on its own without needing any additional effort on your part.
Cyclic Breathing Can Help Reduce Stress & Anxiety
A study published in the journal Cell Reports Medicine shows that cyclic breathing, a breathwork practice also known as the physiological sigh, is more effective than mindfulness meditation and other forms of breathwork for improving mood.
It was also best to slow down the number of breaths the participants took per minute, which had a calming effect. Breathwork, a practice that aims to alter our mental and physical state by controlling breathing, is gaining traction in the scientific community as a way to combat depression and anxiety.
The physiological sigh is a great way to reduce stress and anxiety. It's easy to do, can be done anywhere and any time, and has no side effects. So what are you waiting for?
Take a deep breath in through your nose; hold it as long as possible while exhaling slowly through pursed lips (like blowing out candles). Repeat the exercise till you feel calm again.