Finding Calm and Ease with Intentional Physiological Sighing
Whether navigating stress, overwhelm, and burnout, or managing the daily challenges of chronic pain/fatigue, intentional sighing may be helpful with nervous system regulation.
This follows from the post yesterday about the four ways we sigh all of the time, adding this specific approach to intentional sighing may be useful. and it might be something you already do without even realising it.
My dogs certainly do!
The Power of the Sigh
You may have noticed that you naturally sigh when you're feeling stressed, overwhelmed, or even when you're relaxed and ready to sleep. This isn't a coincidence. We looked yesterday at the use of sighs in ourselves naturally, linked to nervous system state and regulation, through a polyvagal lens.
The act of sighing, specifically the physiological sigh, is a powerful tool for emotional regulation and overall well-being. Recent exploration by neuroscientist Andrew Huberman has brought additional attention to the benefits of this simple and effective technique.
What is a Physiological Sigh?
This is slightly different!
A physiological sigh has a double inhale followed by a long exhale. It's an automatic behaviour observed in humans and animals (my dogs), occurring naturally every few minutes. This sighing pattern is especially common in moments of relaxation, emotional release, or sleep. The pattern and concept was first identified by physiologists in the 1930s and has recently been received new attention, and studied by researchers like UCLA professor Jack Feldman and his Stanford colleague Mark Krasnow. There are quite a few rabbit holes to peer down!
Benefits of the Physiological Sigh
1. Stress Reduction:
The physiological sigh can counteract rapid, shallow breathing that often accompanies stress, helping to reduce feelings of tension. It stimulates the parasympathetic nervous system, promoting relaxation and lowering the breathing rate.
2. Improved Oxygen Exchange:
By enhancing the removal of carbon dioxide from the alveoli (tiny air sacs in the lungs), the physiological sigh allows for better oxygen intake. This can improve overall respiratory efficiency and oxygenation of the blood.
3. Emotional Regulation:
The physiological sigh can help reset and manage emotional states, making it useful for dealing with acute emotional distress, such as stress, anger, or anxiety. It helps manage nervous system regulation, and particularly with awareness can be used to build nervous system resilience.
How to Perform Physiological Sighing
To practice a physiological sigh, follow these steps:
Inhale Deeply Through Your Nose:
Start by taking a breath in through your nose, allowing your diaphragm (the muscle below your lungs) to expand fully.
Inhale Again:
Take a second, smaller inhale through the nose to fully fill your lungs. This second inhale is important as it helps to expand the lungs even further.
Exhale Completely Through Your Mouth:
Slowly and fully exhale through your mouth. Let the air flow out in a controlled manner, making the exhalation LONGER than the inhalations. (the longer part is crucial)
Repeat One or Two More Times:
For greater benefit, repeat this a couple more times, focusing on the awareness of the shift in sensation through the body, that you may experience.
This is a simple but oh-so-effective exercise can be added into daily practice, to have familiarity and experience, which means then you can also use it in moments of need. By exploring the physiological sigh, and bringing it into your life with intention, you can support and enhance your ability to manage stress, feel better, and better regulate your nervous system, anchoring back into ventral.
Practical Applications for Chronic Conditions
For those of us with chronic fatigue or chronic pain, the physiological sigh can be particularly beneficial.
Chronic Fatigue
Stress Reduction and Nervous System Regulation:
The physiological sigh help can activate the parasympathetic nervous system, which promotes rest and digest. This is especially helpful for those of us with chronic fatigue, who may experience heightened sympathetic nervous system activity, or heightened stress.
Improved Oxygenation and Breathing Efficiency:
The physiological sigh can help improve breathing efficiency by promoting deeper, more regulated breaths, which can also reduce fatigue and help improve overall energy levels.
Better Sleep Quality:
Practicing the physiological sigh before bed can help calm racing thoughts and create a more conducive environment for restful sleep. We all need that!
Chronic Pain
Stress and Anxiety Management:
The physiological sigh helps activate the parasympathetic nervous system, reducing the fight-or-flight response, being stuck in sympathetic overdrive, often associated with chronic pain.
Muscle Relaxation:
The long exhale associated with the physiological sigh can induce a state of relaxation in the body, helping to relieve muscle tension.
Improved Oxygenation and Blood Flow:
The physiological sigh improves oxygen exchange, enhancing blood flow and potentially reducing pain levels.
Incorporating the Physiological Sigh into Daily Life
Make it part of a Regular Practice:
Integrate the physiological sigh into your daily routine. Aim to practice it at least three times a day and during moments of stress or discomfort.
Find a Comfortable Position:
Choose a position that is comfortable for you, whether sitting, lying down, or standing.
Practice Awareness:
Notice the sensation of your breath entering and leaving your body. Notice, acknowledge, accept any thoughts and gently bring attention back to your breath.
Use During Stressful Situations:
Practice the physiological sigh before activities or events that might induce nervous system activation, stress or pain.
Add to your repertoire of tools:
Add the physiological sigh with your practices; such as meditation or progressive muscle relaxation, mindful movement ... to enhance its calming and anchoring effects.
Track Your Progress:
Keep a note how often you practice the physiological sigh and any changes in stress, fatigue or pain . Build your awareness.
Conclusion
Whether you are on a wellness journey, a health educator, or someone seeking stress relief, the physiological sigh is a simple, natural, and accessible tool that can offer multiple benefits. By improving breathing efficiency, reducing stress, and aiding in nervous system regulation, this can be a valuable part of your practice. Incorporating the physiological sigh into your daily routine allows you to build the 'muscle' and access it when you need it.