The Power of Sighing: A Quick Way to Bring Calm to Your Nervous System

Artwork by Lisa Nelson

In the flow of life, our breath is a constant companion, linking our physical and emotional states. Breathing connects us to the present moment, yet in the rush of daily life, we often overlook the simple power of a sigh.

Sighing is more than just a fleeting release; it’s a natural way our body resets itself. By consciously engaging in sighing, we can create space within ourselves to restore balance and calm.

The Science Behind the Sigh

Sighing is an innate response deeply rooted in our nervous system. When we sigh, we engage the parasympathetic nervous system, the part of our body’s nervous system that promotes relaxation. This natural act slows the heart rate and soothes the body, helping us to release built-up tension.

Interestingly, sighing is how our bodies naturally regulate after crying. When emotions become overwhelming, a deep sigh can help reset our nervous system, bringing us back to a state of equilibrium. This process is supported by the polyvagal theory, which explains how our autonomic nervous system responds to stress and safety cues. By using sighing as a deliberate practice, we can harness this natural regulation to reduce anxiety and promote a sense of calm.

How to Practise Sighing for Relaxation

You don’t need special tools or a quiet space to practise this technique—just your breath and a few moments of attention. Here’s how you can incorporate sighing into your daily routine:

1. Notice Your Breath: Begin by simply paying attention to your breath. Is it shallow? Quick? Take a moment to connect with your body and observe how you’re breathing.

2. Inhale Deeply: Breathe in deeply through your nose, filling your lungs fully. Let your belly rise as you take in the air.

3. Top Off the Breath: Once your lungs are full, take a small additional breath to maximise lung expansion.

4. Exhale with a Sigh: Slowly exhale through your mouth, releasing the breath and any tension you’re holding onto. Let the sigh be audible—a sign of letting go.

5. Repeat: Continue this process for about five minutes. With each sigh, feel the tension in your body gradually ease.

Who Can Benefit from Sighing and When to Use It

Sighing as a relaxation technique is accessible to everyone, regardless of age or physical condition. It’s particularly beneficial for:

• Individuals Experiencing Stress or Anxiety: If you often feel overwhelmed, anxious, or stressed, sighing can provide immediate relief. Engaging your body's natural relaxation response helps reduce the physical symptoms of stress, such as a racing heart or tight muscles.

• People with Busy Lifestyles: For those who find it challenging to carve out time for relaxation practices, sighing offers a quick and effective way to reset. It can be done anytime, anywhere, making it an ideal tool for busy professionals or parents.

• People Recovering from Emotional Distress: After a bout of crying or during moments of intense emotion, sighing can help regulate your nervous system and bring your body back to a state of calm. It’s a natural way to process and release emotional tension.

• Individuals Practicing Mindfulness or Meditation: Sighing can complement mindfulness and meditation practices by helping to anchor you in the present moment. It’s a simple addition that can deepen your sense of relaxation during these practices.

• People with Sleep Difficulties: If you struggle with falling asleep or staying asleep due to stress, incorporating sighing into your bedtime routine can help signal to your body that it’s time to unwind, promoting a more restful night’s sleep.

When to Use Sighing

Morning: Start your day with a few deep sighs to set a calm and centred tone for the hours ahead. During Stressful Moments: Whenever you feel tension or anxiety building, take a moment to breathe deeply and sigh. It’s a quick and effective way to reset and regain focus. After Emotional Events: Following an emotional experience, such as crying or a heated discussion, use sighing to help your body and mind recover and return to a balanced state. Before Bed: Incorporate sighing into your evening routine to help release the day’s stress and prepare your body for sleep.

By recognising when your body needs a reset and using sighing as a tool, you can cultivate a greater sense of calm and resilience in your daily life. This simple practice is a versatile and powerful addition to your self-care routine, offering benefits that anyone can experience.

The Benefits of Sighing

Research shows that controlled breathing exercises, including sighing, can significantly improve mood, reduce anxiety, and promote overall well-being. By regularly practising sighing, you can help your body stay aligned with its natural rhythms, making it easier to navigate the stresses of daily life.

One study published in the journal Psychophysiology found that sighing plays a key role in resetting the respiratory system, helping to maintain optimal lung function and promoting emotional stability. Additionally, polyvagal theory, developed by Dr. Stephen Porges, provides a framework for understanding how sighing and other breath-focused practices can help regulate the nervous system.

As you incorporate sighing into your routine, you’ll find it becomes a reliable tool for managing stress and finding calm, no matter where you are or what you’re facing.

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Credit and thank you to Lisa Nelson for her powerful artwork.

References

Vlemincx, E., Meulders, M., & Abelson, J. L. (2017). Sigh rate during emotional transitions: More evidence for a sigh of relief. Biological psychology, 125, 163-172. https://doi.org/10.1016/j.biopsycho.2017.03.005