According to the criteria of
This technique is based on a instinctive behavior: when you are stressed, your respiratory rate increases and the inhalations become more superficial. This can lead to the collapse of some alveoli in the lungs, thus increasing blood levels. carbon dioxide (CO2) in the blood, which contributes to feelings of anxiety.
How to perform the physiological sigh to calm anxiety
To carry out the physiological sigh, follow these steps, as detailed by the experts on the aforementioned portal.
- Inhale deep through the nose.
- Pause and take a second short inhalation, which can be through the nose or mouth.
- Exhale slowly through the mouth.
This second inhalation is important, as it helps reinflate collapsed alveoli and maximize lung surface area. As a result, CO2 is removed more efficiently, which sends signals to the brain to reduce heart rate.
A recent study published in Cell Reports Medicine revealed that just five minutes of physiological sighs a day may be more effective to reduce anxiety and improve mood than other techniques such as mindfulness meditation. The participants who incorporated this technique showed a notable decrease in “state anxiety”that is, in temporary moments of stress, and an increase in their positive affect.
Researchers say breathing exercises, such as physiological sighing, provide a sense of control over one’s own physiology. This feeling of control is essential, since loss of control is a common characteristic of anxiety.
If you feel overwhelmed by stress, try a physiological sigh. Inhale once, pause, inhale again strongly, and exhale deeply. This not only helps eliminate CO2, but can also induce a state of calm. Besides, spend five minutes a day practicing this technique. As you get used to it, you will notice a decrease in your stress levels.
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