The Physiological Sigh

This Meditation demonstrates the Physiological Sigh which is a natural breathing pattern our bodies use to quickly reduce stress and restore calm.
It consists of two inhales followed by one long exhale, a deep breath in, then a second shorter inhale and then a slow complete exhale through the mouth. This pattern helps release Carbon Dioxide from the lungs, balances oxygen levels in the blood, and activates the parasympathetic nervous system which promotes relaxation.
Scientific research- including studies from Stanford University notably by Dr. Andrew Huberman, show that practicing the physiological sigh for even a few breaths can quickly lower heart rate, ease anxiety and improve emotional regulation.

Transcript

Hello and welcome to the practice,

The physiological sigh.

Let's start by getting yourself comfortable,

Either sitting or lying down.

You can close your eyes or hold a soft gaze.

Take time to notice your breath without changing it yet.

Feel the air moving in and out.

We can now practice the physiological sigh.

This is a breath pattern your body can use to release stress and calm the nervous system.

You will take a deep inhale through your nose,

Then pause,

Take a second smaller sip of air again through the nose to fill up your lungs.

Then exhale slowly through your mouth,

Letting the air release with a gentle sigh or through pursed lips.

I will demonstrate.

Now I invite you to follow along with me for three rounds.

Notice the shoulders drop,

The chest soften,

The mind settling.

Now another two rounds on your own.

Inhale deeply through your nose,

Take another sip of air through the nose and exhale slowly through the mouth.

Now come back to your normal breath.

Let the body settle.

Your heart rate is slowing down.

Your muscles are easing.

Your mind is clearing.

You can use this at any time,

At work,

Stuck in traffic,

When you need to de-stress.

Just three breaths and you've reset your nervous system.

Reviews

Thank you for this ‘tool’ to reset the nervessystem quickly and gently 🌅

I've saved this to share with a friend who I've mentioned about this practice and would really benefit from it.
Thank you Catherine 😊 🙏