When stress takes over and everything suddenly feels too much, it can be incredibly difficult to think your way back to calm. That is why I love the physiological sigh. It works directly with the body and it is one of the quickest and simplest breathing practices you can use in a stressful moment.
In week five of my Summer of Beautiful Breath series, I’m sharing this powerful breathing technique, popularised by neuroscientist Dr Andrew Huberman and studied by researchers at Stanford Medicine.
When the same breathing pattern is repeated for around five minutes, it is known as cyclic sighing.
In a Stanford Medicine study, participants practised five minutes of structured breathing every day for one month. The exhale-focused cyclic sighing group showed particularly promising improvements in mood and reductions in resting breathing rate.
In this short episode, I explain:
• What the physiological sigh is
• How to practise it safely
• Why the second inhale matters
• How a longer exhale can help calm the body
• The difference between a physiological sigh and cyclic sighing
• How repetition can make this tool easier to remember when you are under stress
• A guided practice you can do with me
This is such a useful technique to keep in your nervous system toolkit because you do not need any equipment, preparation or special environment. You simply need to remember: in, in, out.
Please only practise when it is safe to do so and never while driving. Stop if you feel dizzy, light-headed or uncomfortable.
If this episode helps you, please follow Cancer Cured Me and share it with someone who needs a simple way to find a little more calm this week.
Research mentioned: Stanford Medicine’s cyclic sighing study