As an ardent practitioner of pranayam, every breath I take is a step towards spiritual or intellectual awakening. My unwavering quest to improve my knowledge about breathing has led me down a path of endless discovery, each new technique bringing me closer to a profound understanding of the power that lies within each inhalation and exhalation. With each practice, my lungs expand with a new found strength, my mind becomes clearer, and my spirit soars to greater heights. For me, the art of breathing is not just a physical act, but a journey towards inner peace. During this exploration journey, I felt the light bulb moment when heard Dr. Andrew Huberman, (a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine) say that the breathing technique known as the Physiological Sigh brings your level of stress down very fast within three of those physiological sighs. And his narrative is backed by the research done at his lab & a few other labs. On learning the technique I practiced it along with other breathing techniques on a daily basis for a few weeks and personally experienced the change, which has motivated me to write this blog.

Stress

Stress is a normal part of life and is experienced by everyone at some point. It is a response to challenging situations, such as deadlines, financial difficulties, relationship problems, or health issues, and is characterized by physical, psychological, and behavioral changes. In addition, major life events, such as the death of a loved one, a divorce, or a change in employment, can also cause stress. Chronic stress, which is stress that lasts for a long time, can be particularly damaging to physical and mental health.

The impact of stress on the body can be significant and can manifest as physical symptoms such as headaches, muscle tension, digestive problems, and sleep disturbances. Additionally, stress can also have a significant impact on mental health, leading to feelings of anxiety, depression, and irritability. Prolonged stress can also lead to more serious health problems, such as heart disease, high blood pressure, and stroke.

Stress can also impact relationships, causing conflicts with family and friends and leading to a breakdown in communication. It can also lead to decreased productivity, increased absenteeism, and decreased job satisfaction, which can impact one’s overall career success.

Overall, stress is a normal part of life, but it is important to manage it in a healthy way in order to minimize its impact on physical and mental health. This can be done through a variety of methods, such as exercise, yoga, meditation, mindfulness practices, retreats, and seeking support from family and friends. While these are powerful tools to combat stress, but stress resolution is needed right in the moment of going through the stressful situation, so that one feels calm during that moment. And this is where the Physiological Sigh comes to our rescue.

Physiological Sigh

The sigh acts as a “reset button” for the respiratory system, allowing it to take a deep breath and quickly eliminate excess carbon dioxide. The physiological sigh is a pattern of breathing that we all engage in deep sleep when levels of carbon dioxide in our bloodstream get too high. As a natural and voluntary phenomenon, the neurons in the brain signal for the Physiological Sigh when the Co2 level gets too high. This very technique can be done consciously or voluntarily during the moments of stress. Or it can be done as a regular practice twice a day and feel calmer for extended hours. Physiological Sigh was first discovered during 1930’s and now re-discovered by Prof. Dr. Jack Feldman at UCLA a world expert in the neurobiology of respiration.

How does it work?

It’s a double inhale through nose followed by a long extended exhale through the mouth. Here the 1 inhale is longer than the 2nd one that is to be taken at the very end to sneak in air sharply. Here the second inhale is very important as it plays a major role in inflating the alveoli.  Alveoli are about 400 million air sacks in our lungs that exchange O2 & Co2 while we inhale & exhale. When we double inhale, it inflates most of the alveoli that have collapsed which in turn helps to offload a lot of Co2 all at once.

Top #5 benefits of cyclical sigh

1. Regulating gas exchange: Physiological sighs help to eliminate excess carbon dioxide from the body, which is a waste product of metabolism, and replace it with fresh oxygen.
2. Maintaining respiratory health: Sighing helps to ensure that the respiratory system is functioning properly and that the body is getting the oxygen it needs to function.
3. Reducing stress and anxiety: Regular sighing can help to relieve stress and anxiety by reducing the buildup of carbon dioxide in the body, which is a common trigger for these emotions.
4. Boosting brain function: By providing the brain with fresh oxygen, physiological sighs can help to improve cognitive function and increase mental alertness.
5. Improving cardiovascular health: Sighing can help to reduce blood pressure and lower the risk of heart disease by promoting proper gas exchange in the body.

Overall, physiological sighing is an important and beneficial aspect of respiratory function that plays a critical role in maintaining overall health and well-being. As the regular practice of up to 3 minutes of cyclical physiological sigh is helping, I wish and pray that it helps all those who practice it. Happy Breathing!