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Key Takeaways:
- The physiological sigh is an evidence-based breathing technique that has been shown to reduce stress and help ground the body.
- Performing the physiological sigh can improve mood, enhance cognitive function, and put individuals in a better headspace.
- You can use the physiological sigh any time, as part of your daily routine or whenever you’re feeling stressed.
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Everyone sighs when we’re stressed, tired, or overwhelmed. But is a sigh just a sigh, or is there more to it? As it turns out, a specific type of sighing, known as the physiological sigh, can be used intentionally to alleviate stress quickly.
In this article, you’ll learn about the physiological sigh, how it works, how it can benefit you, and when you can apply it.
What is the Physiological Sigh?
The physiological sigh is characterized by a double inhalation—one deep inhale, then a shorter one—followed by a single, long exhale. It’s different from a regular breathing pattern and serves a deliberate physiological purpose—to get the body to relax.
People can also use the physiological sigh as a quick calming exercise after intense emotion or relief. You might notice yourself doing it involuntarily after a period of intense emotion—hence the term “sigh of relief.”
Scientists first identified the physiological sigh in the 1930s. They noticed it as a spontaneous and natural breathing pattern that occurred in claustrophobic environments or deep sleep as an involuntary response to stress or the need to calm down [*].
How the Physiological Sigh Works
The physiological sigh works through mechanical (inflating the lungs) and neurological effects (activating calming pathways in the brain and body). It significantly affects the body’s autonomic nervous system, which controls our heart rate, blood pressure, and respiration. Here’s how:
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The double inhale: First, the double inhale helps open the lungs and stabilize breathing patterns during stressful situations.
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The long exhale: The extended exhale activates the parasympathetic nervous system (PNS), which decreases the heart rate and provides a sense of calm.
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Suppressing the fight-or-flight response: The physiological sigh engages the PNS, which suppresses the fight-or-flight response and allows the individual to think rationally [*].
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Resetting the stress response: Sighing rebalances blood gases and “resets” the body’s stress response. When the human body alters breathing with sighs, it interrupts the threat system.
What are the Benefits of Physiological Sighing?
Physiological sighing has impressive and unexpected advantages for the body that you may not know you already benefit from. For example, it’s highly effective for rapid destressing and reducing anxiety, as it targets the vagus nerve, which controls your body’s stress response.
Physiological sighing can help you hit the brakes when your emotions feel high and difficult to control. Even a few sighs can make you feel calmer and more clear-headed, as they help lower your heart rate and blood pressure while regulating CO2 levels [*].
This simple sigh can also improve your mood and eliminate negative emotions. According to a recent study, participants who practiced five minutes of physiological sighing daily were less anxious and in a more positive emotional state [*].
One of the best things about the physiological sigh is how easily you can use it anywhere and anytime. It takes only a minute to perform, and you can use it discreetly.
It’s also effective for people of all ages, including toddlers who need help calming down from a tantrum and teenagers who need to ground themselves after an anxiety attack. Over time, it can become second nature and even make your nervous system more resilient.
How to Do the Physiological Sigh
Anyone can do the physiological sigh—it’s appropriate for all age groups and easy to teach to children. Here are the steps to follow.
1. Inhale deeply
First, inhale deeply through your nose and allow the air to fill your lungs. Let your belly expand as your diaphragm drops.
2. Second inhale
Take a second, shorter inhale through the nose. It might feel like sipping in air because you’ve already inhaled, but it’ll help fully expand the air sacs in your lungs. Imagine you’re filling a balloon—it takes more effort to fill the lungs completely.
3. Exhale slowly
Exhale through your mouth, but take your time. Aim for an exhale twice as long as your inhale to engage the calming response. Feel free to sigh softly as you exhale—whatever feels most comfortable.
4. Repeat
Repeat the process if necessary. Most people engage the physiological sigh up to three times to feel sufficiently calm. You can use the physiological sigh to relieve tension immediately or practice it for five minutes a day to incorporate it into your routine.
Remember to keep your shoulders relaxed and jaw untensed when practicing the physiological sigh. You can use it proactively (as part of a routine) or reactively (when you’re feeling stressed).
How Often Should I Do the Physiological Sigh?
How often you should do the physiological sigh depends on how often you anticipate needing it. Five minutes of daily practice can result in long-term benefits. A Stanford study determined that a few minutes of physiological sighing daily can significantly improve mood and reduce anxiety [*].
Performing the physiological sigh between one and three times may suffice for spontaneous relief. It is a practical tool for disengaging from stressful situations or preventing anxiety attacks from worsening.
The Bottom Line
The physiological sigh is an easy and simple way to stay calm under pressure. With this tool at your disposal, you can learn to overcome anxiety and stress.
Teaching your child how to perform the physiological sigh? Our handout on the Psychological Sigh Breathing Technique tells you what you need to know about how it works and how you can implement it. Pair this exercise with more from our stress management and anxiety worksheets.
Sources:
- Arabi J. “Is a Sigh Just a Sigh? – Government Science and Engineering.” GOV.UK, 2021.
- Raymond D, Gourshettiwar P, Kumar P. “Knowledge on physiology and functions of autonomic nervous system.” AIP Conference Proceedings, 2024.
- Li P, Yackle K. “Sighing.” Current Biology, 2017.
- Balban MY, Neri E, Kogon MM, et al. “Brief structured respiration practices enhance mood and reduce physiological arousal.” Cell Reports Medicine, 2023.
