Take a Deep Breath
Breathing is one of the most fundamental functions of the human body, but it's often taken for granted. We inhale and exhale without much thought, but the way we breathe has a significant impact on our overall health and well-being.
Ancient practices have recognized the power of breathwork for centuries, and in recent years, it has gained popularity as a way to promote physical, mental, and emotional health. The benefits of breathwork are vast and include influencing our blood pressure, mood, energy level, learning, and cognitive ability. There are a variety of breathing techniques available, but one technique that stands out for its effectiveness in boosting mood is the "physiological sigh."
The physiological sigh, also known as cyclic sighing, is a quick and easy technique that involves inhaling breath through the nose and then quickly inhaling a second time, followed by a slow, longer exhale through the mouth. This technique works by "popping" the air sacs in the lungs open, allowing oxygen to enter and carbon dioxide to exit, which helps to regulate our stress response.
In a study comparing three different active breathing methods to a meditation practice, the physiological sigh was found to be the most effective in lowering the respiratory rate and positively affecting mood. The other techniques included box breathing, which involves equal inhales, holds, and exhales, and hyperventilation with retention, which involves longer inhales than exhales. In contrast, the mindfulness meditation involved passively focusing on the breath.
While meditation can have a calming effect in the long term, the physiological sigh has an immediate effect on our body and mind. By using the physiological sigh, we can have direct control over how our body responds to stress, reducing anxiety and improving our overall well-being.
The physiological sigh is a science-backed method that can help to lessen the stress response and regulate our emotional and cognitive states. This quick and easy technique can be practiced anywhere, at any time, making it an excellent tool for managing stress in our daily lives.