How-To: Reduce Stress With The Physiological Sigh

Discover the most effective shortcut to relaxation.
The physiological sigh is based on a natural biological reflex and is one of the fastest ways to reduce stress. In this recording, I explain how the breathing pattern works and what happens in your body as you practice it. With this knowledge, you’ll be perfectly equipped to face future stressful situations with greater peace of mind.
Just one to three breaths are enough to significantly calm your nervous system. Practiced daily for 5 minutes, the method has been proven to lead to lower stress levels and improved overall health within just a few weeks. Try it for yourself and use this biological “hack” between tasks, before bed, or whenever you need a quick reset.

Transcript

Hey, In this breathing exercise, We will be practicing the physiological sigh. The technique is based on a natural biological reflex and is one of the fastest ways to calm your nervous system. The breathing pattern consists of three simple steps. You start with a deep inhale through your nose. Then take a short second inhale, Just enough to fill your lungs completely. And finally, Exhale slowly, Preferably through your mouth, Until your lungs are empty again. So once more, In through the nose, Again. And slowly out. Try it yourself. A deep breath in through your nose. A short second inhale to top it off. And then slowly breathe out. Stay in this rhythm. A little deeper. And exhale. Just one to three repetitions of this breathing pattern can measurably slow your heart rate and reduce stress. Practice daily for five minutes, The method has been proven to lead to reduced stress levels and better overall health within just a few weeks. Keep breathing deeply in through your nose. Once again. And slowly out. Here's how it works. Over time, Especially when we're under stress, The alveoli in our lungs begin to collapse. These tiny little sacs are responsible for the gas exchange in the lungs. When they don't function properly, Too much CO2 builds up in the blood, Which can be harmful to the body and triggers stress. Every few minutes, And after particularly stressful situations, We unconsciously use physiological sighing to re-inflate our lungs by taking two inhales. The second short inhale is crucial for reopening the collapsed alveoli and ensuring gas exchange. Afterwards, More carbon dioxide can be released with the exhalation, Which lowers our stress levels, While oxygen uptake is also improved. If you've continued with this breathing pattern until now, You probably already notice feeling calmer. You can use the physiological sigh at any time of day or night to quickly and effectively soothe your nervous system. It can also work wonders before falling asleep. So the next time you're feeling stressed, Remember what you learned today about your lungs. And practice 1-3 physiological size. Or if you suffer from stress more often, Practice regularly to increase your well-being over the long run. Thank you so much for breathing with me. I look forward to next time.