Within the gamut of breathing exercises claiming to reduce symptoms of stress and anxiety, here is one that is simple and quick. Sometimes know as Physiological sighing or cyclic sighing, it can be done at anytime and anywhere, and at no cost. Research out of Stanford Medicine showed that this breathing technique, outperformed mindfulness meditation and other breathing exercises for improving mood and reducing anxiety.
Here’s how you do it: Breathe in through your nose for a full inhale. Once you’ve comfortably filled your lungs, take a second sharp inhale to expand your lungs as much as possible, and then slowly exhale through your mouth until your lungs are empty (there may be an accompanying breathy sound or sighing sound to your exhale).
According to neuroscientist Andrew Huberman, who co-led the study with David Spiegel, the key is the second inhale, which opens the alveoli—tiny air sacs in the lungs. That extra sip of air increases oxygen intake and aids in offloading carbon dioxide. The extended exhale activates the parasympathetic nervous system, slowing the heart rate and creating a soothing effect on the body. After just one or two of these breaths, you might already feel calmer, but to get the full benefits, the researchers recommend practicing five minutes each day.
“We know that people who are breathing very rapidly feel more anxious, such as during a panic attack,” Spiegel said. “Controlled breathwork seems to be a straightforward way to do the opposite: lower physiological arousal and regulate your mood.” So, the next time you’re feeling overwhelmed, try the Physiological Sigh. While it won’t resolve the underlying causes of your anxiety, it can help calm your body when you’re feeling rattled, stressed, or overwhelmed.
