by Jenny Taitz, Clinical psychologist at the University of California-LA. Author of: “Stress Reset—How to soothe your mind and body in minutes.”
Here’s something to be mindful of... she says that the average person sighs about 2 times a minute. I often sigh or yawn involuntarily and don't notice. I’m usually ready to mentally change focus to a new subject when I sigh. It seems to be a stress-relief tool similar to the use of a comma in punctuation; or at least an expectation for a change of subject. Sighing involuntarily might result from holding one’s breath. What’s going on here—perhaps the fastest relief known?
Research shows that sighing intentionally and consciously can change how we feel for the better, generating positive emotions and reducing stress. Signals from the respiratory system have a top priority over other signals from the body. When you change your pattern of breathing you suddenly change the signaling to the brain. This can influence our alertness and decision making.
Sighing is the fastest way to deliberately calm down. There are three types of respiration: normal breathing, gasping and sighing. When you sigh you reinflate thousands of collapsed alveoli—the tiny air sacks in the lungs. Lung function improves by expanding the air-ways infusing more oxygen into the bloodstream as well as lowering carbon dioxide. Blood pH increases also.
A new intentional technique known as cyclic sighing has been studied to produce a conscious sigh. Subjects were instructed to close their lips and slowly inhale through the nose. Then take another inhale completely filling the lungs. Release an extended exhale from the mouth. Repeat the process continuously for 5 minutes. It was found that people who practice cyclic sighing every day for a month experienced increased positive emotions and better results than other relaxation techniques—which typically take longer.
We should not be sighing all day long because excessive sighing offloads too much carbon dioxide leading to hyperventilation. An activity like sighing has effects on the body which has spent millions of years evolving ways to do this. So we don't have to tinker with it too much.
When sighing during stressful moments such as standing in line at the airport, inhale and hold your breath, then inhale and hold your breath again for three or 4 seconds. Then exhale a little bit slowly. Briefly wait before making a relaxed sigh. Repeat the pattern about three times. After some trial and error an added breath can be be powerful. Then follow up with coherent breathing—generally breathing in for 5 to 6 seconds and out for 5 to 6 seconds. Another technique is to take a deep inhale through the nose and an audible “ah” to exhale. Do this before and after engaging in answering questions, beginning muscle relaxation exercises or any other type of exercise such as walking.
Beyond this, there specific psychological benefits of sighing. The larger message of the “sigh” is hopeful and relieving—regardless of what's challenging us in the moment. We are able to reset ourselves and then count on our bodies to keep us both relaxed and aware.
07/09/23