How this simple science-backed breathing technique could help reduce your anxiety
(approx 3 minute read)
Learn how the Physiological Sigh, a simple breathing technique discussed by Dr. Andrew Huberman, can reduce anxiety and stress.
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Last year, a report published by the Mental Health Foundation found that 60% of UK adults experience anxiety that interfered with their daily lives in the past two weeks.
That’s around 27 million adults in this country. A monumental number.
At Men’s Mental Fitness we know there’s no quick fix to ‘solving’ anxiety. However, we do want to share new tips and techniques we uncover which you can add to your toolkit to help you manage your stress and anxiety levels.
Enter the Physiological Sigh.
What is the Physiological Sigh?
A new study from Stanford Medicine suggests a simple five minute breathing technique - called the Physiological Sigh - can help lower anxiety and improve mood.
The Physiological Sigh isn’t new. It was discovered by physiologists in the 1930s. However, it has been brought to our attention more recently by neuroscientist and presenter of Huberman Lab, one of the largest health podcasts in the world, Dr Andrew Huberman.
How to Perform the Physiological Sigh
Firstly, it can be done anywhere. And costs nothing.
Inhale deeply: Take a deep breath in through your nose, filling your lungs.
Inhale again: Take a second breath – it will be shorter and your diaphragm won’t expand as much.
Exhale completely: Release the air through your mouth.
Scientists recommend repeating this cyclic sighing for about five minutes. Or if you’re short on time, just two or three times.
Here’s a short video from Dr Huberman to see the Physiological Sigh in action:
What does the Physiological Sigh do to the brain and body?
Huberman explains to Stanford Medicine: “When you are stressed, you tend to under-breath, which can elevate the level of carbon dioxide in your bloodstream. This makes the little sacs, or alveoli, that increase the surface of your lungs collapse. Try doing a few Physiological Sighs, really extending that exhale, and you'll notice your core, your diaphragm region, will start to relax. This feeds back to the nervous system, then to the brain, which then feeds back to the body to relax it.”
About the study found
111 participants took part in the Stanford Medicine study carried out by psychiatrist and professor, David Spiegel, Dr Huberman, and Melis Yilmaz Balban.
The randomised controlled study, which took place over one month with participants taking about five minutes per day for proactive breathing exercises, compared four breathing practices: the Physiological Sigh, box breathing, cyclic hyperventilation and mindfulness meditation.
All groups reported a reduction in anxiety, an improvement in their mood and reduced physiological arousal (heart rate). However, the Physiological Sigh showed the greatest improvement in mood and largest reduction in breathing rate.
While it’s early days, researchers think that the sighing, emphasising slow exhalation, may prove to be the most effective type of controlled breathing to combat stress.