Re-set Your Emotional State: The Physiological Sigh

Re-set your nervous system with a physiological sigh. A simple breathing technique that is well known to bring calm and composure back into your nervous system very quickly. It copies the pattern of breathing that occurs naturally when we sigh. One to three physiological sighs may be enough to re-set your nervous system and allow you to feel calmer.

Transcript

This is a breathing technique called the physiological sigh and it brings down stress levels really quickly.

It's wonderful for giving yourself a total reset.

You can use it deliberately anytime you're feeling heightened or anxious just to calm yourself.

I love it particularly when I'm rushing and I need to regain composure before an important meeting.

Also if like me you don't particularly enjoy conflict this brilliant technique can be used to reduce the intensity of difficult emotions.

The physiological sigh is really simple.

To enact it we are copying the pattern of breathing that occurs naturally when we sigh.

That is two inhales followed by an extended exhale.

So let's have a go.

Remember a physiological sigh is two inhales up through the nose followed by an extended exhale slowly out through the mouth.

So here we go.

Receive an inhale but before you get to the top take another inhale.

Then expel all your air with an extended exhale.

That's it.

A double inhale up through the nose followed by a long exhale slowly out through the mouth.

So let's do that again.

Let your breathing return to normal.

Okay once again so two inhales up through the nose followed by an extended exhale.

A technique that is known to bring calm and composure back into your nervous system very quickly.

It's well known and it's well researched so please have a go and see how you get on.

I use it regularly to manage and reset my emotional state and enhance my thinking skills because it also helps to reduce any stress or anxiety.

Simple but effective.

I'm Hilary Hart and please have a look at my other breath work techniques.

You might particularly like breathing if you've enjoyed this.

Till next time namaste

Reviews

So helpful thank you!

Hi Hillary 🌸! This was a wonderful quick and easy technique. I will apply it often. Thank you so much!

Very good and very useful as I’m going into an ambush as it’s been in the past where my brother’s therapist who claims only to be concerned about my Mother’s welfare and then plays my brother’s heart-harp to get me to do more work and him to do Much less. I’m going to listen actively and breathe this technique until I have to leave the room before exploding in rage at being falsely accused by my spoiled brother.
Breathe in, twice and a L-O-N-G sigh out. Great tool. Just what i needed. Thank you. Warmly, Anne blessings

Thanks Hilary..I'm going to try using this breathing technique when I begin to feel stressed 🙏