The Power of Sighing for Self-Regulation

You might do it unconsciously. You ease into a hot bath after a long day. You get an annoying email. There are plenty of reasons to sigh, both good and bad. And, as it turns out, there’s something to that. When you sigh, you give your system some release.

Researchers have looked into this and found that sighing is a powerful tool for self-regulation.

What sighing does for your body

Unsurprisingly since it’s a type of breath, sighing impacts your breathing. Specifically, most people take a longer inhale — or maybe even two inhales — when they sigh. That extra oxygen intake can help to reset the air sacs in your lungs. This boosts your blood oxygen levels.

At the same time, that deep exhale helps to lower your blood pressure levels and your heart rate.

But the effects of sighing aren’t just physical. When you sigh, it has an impact on your central nervous system. This gives sighing the power to help shape your emotions. Researchers have identified sighing as a powerful tool for self-regulation, including self-soothing.

When you make sound on your exhale, it helps to activate your vagus nerve. This major nerve impacts your body’s “rest and digest” functions. When you stimulate your vagus nerve, you tap into your parasympathetic nervous system, helping your body and brain relax.

Some signs that your system might need a sigh include:

• A clenched jaw
• Clenched hands
• A headache
• Muscle tension
• Stomach upset

Try it for yourself. If you’re in a place where you can make a little noise, take a big breath in. Maybe pause, then take another sip of air to fully expand your lungs. Then, release a slow exhale with whatever sound feels good in your body.

Feel better?

How to do cyclic sighing

Because sighing can be a helpful tool, researchers have looked for ways to use it intentionally. They identified a method called cyclic sighing. It can help you lower your stress levels with just five minutes a day.

Here are your simple steps for cyclic sighing:

1. Set a timer (five minutes is ideal, but even 30 seconds can make a difference).
2. Breathe in through your nose.
3. Pause.
4. Through your nose, take a second breath in to fill your lungs as much as you can.
5. Slowly exhale through your mouth, making some sound if you can.
6. Keep exhaling until your lungs feel fully emptied.
7. Continue breathing in this pattern until your timer goes off.

Studies have shown that cyclic sighing can reduce stress and improve your mood.

Sighing can help if you’re struggling with anxious feelings, excessive worry, continual stress, or anything else that prevents you from feeling your best physically and mentally. And we have more good news. This is just one of the many self-regulation tools at your disposal.

To explore resources that can help you, come see us. One of our therapists can come alongside you to determine what kind of tools fit your self-regulation needs. To get started, contact us today.