Anxiety is a common struggle for many, and while medication and psychotherapy can help, there's a natural and powerful remedy within us all: our breath. The beauty of this specific breathing technique is its simplicity and accessibility - it can be done anytime, anywhere, in five minutes or less, and at no cost. 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.
I've had a breath practice for many years, and this technique is different than any yogic breathing I've tried. Recent research out of Stanford Medicine showed that this breathing technique, called the physiological sigh, or cyclic sighing, outperformed mindfulness meditation and other breathing exercises for improving mood and reducing anxiety. Physiological sighing occurs naturally about every five minutes, and it’s something I’ve noticed my 19-month-old do every time she’s relaxed and falling asleep. If this breath can naturally help soothe a baby to sleep, then practicing it voluntarily might be a key to unlocking calm for us adults too.
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.
According to neuroscientist Andrew Huberman, who co-led the study with David Spiegel, the key is in 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 breath work seems to be a straightforward way to do the opposite: lower physiologic arousal and regulate your mood.”
The Science Behind the Sigh
In the study, 111 healthy participants were randomly assigned to practice different breathing techniques. Physiological sighing was compared to two other breathing exercises, one emphasizing inhalation and another where inhalation and exhalation were of equal length. The study also included a control group where participants mindfully observed their breath. While all three interventions decreased anxiety and negative mood, participants in the physiological sighing group had the greatest improvement in positive feelings and the effects increased as the study went on, suggesting that the more they practiced, the more it helped their mood. So, the next time you're feeling overwhelmed, remember that relief might be just a few breaths away.
Comments