The Anti-anxiety Breath: Physiological Sigh
Breath is the cheapest medicine! We can use our breath to heal our minds and bodies.
As soon as you notice unproductive thoughts, focusing on your breath stops mind chatter. This is called self-directed neuroplasticity, using the mind to change the brain to change our lives.
The physiological sigh or cyclic sighing is a simple anti-anxiety breath that can be done anywhere anytime, and it works on the spot!
You might have experienced this pattern of breathing spontaneously after a good cry as a way to calm the body.
A new study from Stanford Medicine suggests the physiological (or cyclic) sigh is a powerful way to combat stress and anxiety.
Andrew D. Huberman, neuroscientist, and professor at Stanford University School of Medicine, compared this breath to other breathing protocols and 5 minutes of mindful meditation.
He found the physiological sigh to outperform those protocols, reducing stress and improving mood around the clock when done for just 5 minutes per day.
Practice
- Inhale slowly and deeply through the nose
- Take another quick nasal inhale to fill the top of the lungs
- Exhale through the mouth long and slow
- Repeat 2 or 3 times