The fastest and most efficient way to calm down the over-aroused nervous system (think “panic attack”) is by using what is called the “physiological sigh.” The physiological sigh is a breathing technique with several benefits for physical and mental health. It is a natural reflex that we all do occasionally, but it can also be done intentionally to help reduce stress and anxiety.

When we sigh, we are taking in a more significant amount of air than we usually do. This helps reinflate the alveoli, the tiny air sacs in our lungs. The alveoli are responsible for exchanging oxygen and carbon dioxide, so when they are deflated, it can lead to a buildup of carbon dioxide in the blood. This can make us feel stressed and anxious.

The extended exhale of the physiological sigh helps to remove the excess carbon dioxide from the blood. This can help to reduce stress and anxiety, and it can also improve our overall mood.

The physiological sigh can also help to improve our sleep. When we are stressed, our bodies produce more stress hormone cortisol. Cortisol can interfere with sleep, making it difficult to fall asleep. The physiological sigh can help reduce cortisol levels, making it easier to sleep.

To do the physiological sigh, follow these steps:

  1. Sit or lie down in a comfortable position.
  2. Take a double inhale through the nose, filling your lungs to capacity.
  3. Hold your breath for a few seconds.
  4. Release one long exhale, making a sighing sound.
  5. Repeat steps 3-5 more times.

You can do the physiological sigh as often as you like. It is a safe and effective way to reduce stress and anxiety and can also help improve your sleep.

Here are some additional benefits of the physiological sigh:

  • Improves oxygen intake
  • Reduces heart rate
  • Relieves muscle tension
  • Promotes relaxation and sleep
  • Improves mood

If you are looking for a natural way to reduce stress and anxiety, the physiological sigh is an excellent option. It is easy to do and has several benefits for your physical and mental health.

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