The Physiological Sigh: A Quick Way to Release Tension
A deep sigh is one of the body's natural ways to reset. You can also do it on purpose. Here is how.
Photo by engin akyurt on Unsplash
We all sigh many times a day, often without noticing. Sighing is a natural reflex that helps re-open tiny air sacs in the lungs. It also often comes when we feel relief.
The "double inhale" sigh
A version made popular by researchers at Stanford is sometimes called the "physiological sigh":
1. Breathe in through your nose. 2. At the top, take a second, small sip of air through the nose. 3. Breathe out slowly and fully through your mouth.
Repeat two or three times.
What research suggests
In a small 2023 study from Stanford, people who practiced five minutes a day of breathing with long, slow exhales, including this cyclic sighing, reported better mood and less anxiety over a month compared with a mindfulness meditation group. It was a small study, and more research is needed, but the practice is simple and gentle.
When to use it
- When you notice tension in your chest or shoulders.
- After reading a stressful message.
- In the car before going into a busy place.
- As a short reset in the middle of the day.
Keep it soft
Don't force big, dramatic breaths. A gentle sigh is enough. If you feel light-headed, return to normal breathing.
