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Writer's pictureJanelle Lynn

Unlocking Calm: The Power of the Physiological Sigh

In a world where stress and anxiety often feel overwhelming, I’ve found a lifeline in a simple yet powerful practice—the physiological sigh. As someone who integrates this technique both personally and professionally, I’ve witnessed firsthand how it can restore a sense of calm and clarity in the hustle of everyday life. So, want to breathe with me?


What Is a Physiological Sigh?

A physiological sigh is much more than just a deep breath; it’s a specific breathing technique that engages our body’s built-in relaxation response. The process involves two intentional inhales followed by a slow, deliberate exhale. It’s a practice that allows us to step back and reconnect with our bodies, offering a moment of reprieve amidst the chaos.



How to Perform a Physiological Sigh

Let’s go through this together, step by step. I invite you to join me and experience the calming effects firsthand:


  1. Inhale Twice: Start by inhaling deeply through your nose, filling your lungs almost to capacity. Picture this first breath as a cleansing wave washing over you. Hold for a moment. Then take a second, shorter inhale, which opens up those little air sacs in your lungs. Feel that?

  2. Exhale Slowly: Now, as you exhale gently through your mouth, allow yourself to let go of any tension, worries, or stress. It’s as if you’re releasing a weight that doesn’t belong to you anymore. Picture it floating away.

  3. Repeat: You can repeat this for 1 to 3 cycles. Each time you breathe, feel yourself becoming a little lighter, a little calmer.


Why This Works

The physiological sigh is steeped in science, and understanding what happens in my body makes me appreciate it even more:


  • Reinflates Air Sacs: That first deep inhale fills my lungs, while the second one reinflates those air sacs that can often be underutilized. It’s like giving my lungs a much-needed hug.

  • Removes Carbon Dioxide: The intentional exhale clears out excess carbon dioxide, which helps dissipate feelings of anxiety and stress. I notice that when I do this, I feel lighter—physically and mentally.

  • Slows Heart Rate: Each exhale activates my parasympathetic nervous system, which slows down my heart rate. In those moments, I can actually feel my heartbeat steadying, signaling a return to calm.

  • Increases Oxygen Levels: Breathing deeply boosts my oxygen levels, providing me with instant energy and clarity. It’s amazing how something so simple can make such a significant difference.


The Frequency of Sighing

Did you know that people naturally sigh about every five minutes? On average, an individual sighs around 12 times per hour, which totals about 192 sighs each day while awake. These involuntary sighs often occur when falling asleep, during sleep, or when experiencing an emotional release, such as crying.


The physiological sigh is a more intentional form of this natural response, allowing you to harness its calming effects on demand.


Benefits of Practicing Physiological Sighs

Incorporating physiological sighs into your daily routine can offer numerous advantages:


  1. Improved Sleep: Regular practice can prepare your body for restful sleep. By signaling your body to relax, you may find it easier to fall asleep and stay asleep throughout the night.

  2. Enhanced Mood: Taking a few moments for mindful breathing can uplift your spirits and improve your overall mood. It’s a quick reset that helps you step back from stressors.

  3. Lower Resting Heart Rate: Over time, practicing physiological sighs can help maintain a lower resting heart rate, indicating a more relaxed state in your nervous system.

  4. Anxiety Reduction: For those dealing with anxiety disorders, intentional sighs may be particularly effective for reducing tension and discomfort. By consciously focusing on your breath, you can interrupt the cycle of anxious thoughts and feelings.


The beauty of physiological sighs lies in their adaptability. You can practice them anytime, anywhere—whether it's during a break at work, before a meeting, or at home while unwinding. Even just five minutes a day can significantly impact your stress levels and overall well-being.


Make It a Ritual

I encourage you to make this practice a part of your daily routine. It doesn’t have to take long; it just takes a second to become aware and reset your mindset. Whether it’s during a busy workday or a moment of reflection at home, simply pausing to take a couple of physiological sighs can create profound change.


In moments when the world feels too heavy, I am reminded of the gentle, effective tool I can always rely on. So go ahead, take a moment to sigh intentionally and breathe deeply; you deserve a little peace of mind.


Want to breathe with me? Let’s go.

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