Stress can have a way of building quietly in the background until suddenly, it feels like too much. That’s where breathing exercises and techniques like the physiological sigh can come in. The physiological sigh is a breathing technique that’s gained popularity for its ability to calm the body, and it’s something you can do almost anywhere, without any equipment.
While it may sound technical, the idea behind it is surprisingly simple. Your breath is closely connected to how your body processes stress, emotions, and tension. Learning how to work with your breathing, rather than against it, can offer a gentle way to support your mental health. In this blog, we will walk through what the physiological sigh is, why it works, and how it can fit into a broader approach to emotional well-being.
What is a physiological sigh?
A physiological sigh is a specific breathing exercise that involves a double inhale followed by a long, slow exhale. This breathing technique has been studied for decades, but has more recently been brought into conversations about stress relief by neuroscientist Andrew Huberman.
Interestingly, you may find that your body already uses this pattern on its own in moments of stress. For example, you might notice yourself taking a sudden deep breath followed by a larger exhale when you’re feeling overwhelmed or trying to calm down.
Researchers have found that this type of breathing can increase psychological relief. One study published by Stanford Medicine found that cyclic sighing was associated with reductions in anxiety and improvements in mood, and in that study, it showed stronger benefits than some other breathing practices.
How to do a physiological sigh
If you’re curious about trying the physiological sigh, you can do it sitting, standing, or lying down. Whatever feels most comfortable for you in the moment.
Here’s how to do a physiological sigh:
- Take a deep inhale through your nose: Let your lungs fill fully, expanding your chest.
- Add a quick second inhale: Without exhaling, take a short breath to fully inflate the lungs.
- Exhale slowly and completely through your mouth: Let the breath out gradually, as if you’re gently sighing.
- Repeat one to two times to start: You can continue for longer if it feels comfortable.
There’s no strict rule for how many times you should repeat this. Some people may find relief after just one or two rounds, while others may choose to practice for a few minutes at a time.
A few things to keep in mind:
- If you start to feel lightheaded, it’s okay to pause or stop.
- If the exercise feels stressful or uncomfortable, it may not be the right fit for you.
- It can be helpful to practice during calm moments so it feels more familiar when stress arises.
Over time, techniques like this can become part of a broader toolkit for stress relief, especially during moments when your mind feels scattered or overwhelmed.
Why a physiological sigh works
It might seem surprising that something as simple as a breathing exercise could influence your mental state, but your breath can play a role in how emotionally regulated you feel.
The physiological sigh works by helping regulate the balance between:
- The fight-or-flight response, which activates during moments of stress
- The rest-and-digest response, which promotes calm and recovery
When you’re stressed, your breathing can become shallow and rigid. This can signal to the body to stay in a heightened state of alertness. The physiological sigh helps to interrupt that pattern by encouraging slower, deeper breathing.
Additionally, a physiological sigh works by:
- Enhancing oxygen exchange: The double inhale can help reopen tiny air sacs in the lungs, improving oxygen intake.
- Promoting a calming response: The long exhale can signal to your body to shift out of stress or survival mode.
- Supporting emotional regulation: By calming the body, it becomes easier to process and respond to emotions.
- Interrupting stress cycles: It can help break the loops of anxious thoughts and tension.
- Strengthening the mind-body connection: It can help bring awareness back to the present moment, grounding you physically and mentally.
While it’s not a cure-all, it can serve as a quick reset when things feel overwhelming.
Other examples of breathing exercises for stress
The physiological sigh is only one of many breathing exercises that people may use to support mental health. Different methods work for different people, and it can be helpful to explore different options to see what feels most helpful.
Here are other examples of breathing exercises:
1. Mindful breathing
Mindful breathing is about simply noticing your breath without trying to change it.
How to try it:
- Sit comfortably and close your eyes if you’d like
- Focus your attention on your breath
- Notice the sensation of air moving in and out
- When your mind wanders, gently bring your attention back to your breath
This practice can help build awareness.
2. Belly breathing
Belly breathing, also known as diaphragmatic breathing, is a technique that encourages deeper breaths.
How to try it:
- Place one hand on your chest and one on your stomach
- Inhale slowly through your nose, letting your stomach rise
- Exhale slowly through your mouth
This type of breathing can be helpful for reducing physical tension.
3. Bee breathing
Bee breathing comes from yoga traditions and involves a gentle humming sound.
How to try it:
- Inhale deeply through your nose
- Exhale slowly while making a soft humming sound
- Focus on the vibration in your body
The sound and vibration can have a soothing effect on the nervous system.
4. Box breathing
Box breathing is often used for managing stress, focus, and grounding.
How to try it:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold again for 4 seconds
- Repeat this cycle
Each of these breathing techniques works a little differently, but they all tap into the same underlying principle: your breath can influence how you respond to stress.
How therapy can be supportive
Breathing exercises like the physiological sigh can be helpful tools, but they may be just one piece of a larger picture. For some people, therapy can provide a space to explore what’s contributing to stress and how to respond to it in a way that feels sustainable.
Therapists may introduce or build on techniques like breathing exercises while also incorporating approaches, such as:
- Cognitive Behavioral Therapy (CBT): CBT focuses on understanding how thoughts, feelings, and behaviors are connected.
- Acceptance and Commitment Therapy (ACT): ACT encourages accepting difficult emotions while moving toward meaningful actions.
- Emotional Freedom Technique (EFT): Some therapists may use tapping, which combines focused attention with physical tapping practices.
Therapy can help deepen your understanding of your symptoms and how to use coping tools like breathing exercises. It can also provide context and help you recognize triggers that may not be obvious on your own.
Takeaway
By doing a physiological sigh, you can gently support your nervous system and create a moment of pause when things feel stressful. It’s not about doing it perfectly; it’s about noticing what helps you feel even slightly more grounded.
At the same time, coping skills are just one part of understanding mental health. Stress, emotions, and reactions can be shaped by many different factors, and it can take time to figure out what works best for you. Exploring tools like the physiological sigh can be a starting point, offering small moments of relief and awareness during your day.
If you’re looking to go deeper, therapy can provide additional support and perspective. You can explore therapists near you at findmytherapist.com and learn more about different therapeutic approaches.