Sigh your way - to a better day

Breathing has a profound effect on the nervous system, primarily influencing the autonomic nervous system, which has two branches that are especially impacted by our breathing patterns:

The Sympathetic Nervous System, "fight or flight" system, is activated when we are stressed or in danger, preparing the body for action by increasing heart rate, raising blood pressure, and redirecting blood flow to muscles. Rapid, shallow breathing (often associated with stress or anxiety) can trigger or amplify the response.

The Parasympathetic Nervous System, “rest and digest" system, when activated, promotes relaxation by slowing the heart rate, lowering blood pressure, and encouraging digestion and recovery. Slow, deep, and controlled breathing helps the body return to a state of calm after stress or exertion.

We can control or ‘hack’ our nervous system, simply by controlling how we breathe, in any given circumstance:

When you engage in slow, deep breaths (such as those used in meditation or relaxation techniques), the body receives signals to activate the parasympathetic system. This results in reduced heart rate, lower stress levels, and a general sense of calm. The vagus nerve, a key part of the parasympathetic system, is stimulated during slow exhalation, enhancing relaxation.

Rapid, shallow breathing often occurs in moments of anxiety or stress. This type of breathing can over-activate the sympathetic nervous system, leading to heightened arousal, faster heart rate, and the physical symptoms of anxiety (e.g., dizziness, shallow chest breaths).

Controlled Breathing Techniques like ‘box breathing’, ‘diaphragmatic breathing’, or the physiological sigh all help regulate the autonomic nervous system, bringing balance between the sympathetic and parasympathetic systems. These techniques can reduce feelings of anxiety, improve focus, and help manage stress.

The physiological sigh is a deep, double inhale followed by a slow, extended exhale. It involves two parts:

1. The first inhale is deep, expanding the lungs fully, which helps bring more air into the lungs and refreshes oxygen supply.

2. The second inhale is a quick, smaller intake, allowing more air to reach the lungs and optimize oxygen exchange.

3. The exhale is slow and controlled, which encourages relaxation, releasing tension in the body.

When we inhale twice the collapsed alveoli in the lungs reinflate with air. This increases the surface area of the lungs and removes CO2 from the body much more efficiently. This makes the body feel more relaxed. When we take long exhales, the receptors in the heart sense the increase in pressure, this sends signals to the brain to slow down the heart rate. 

The sigh can help reduce feelings of anxiety, improve focus, and enhance emotional resilience. It’s an effective tool for managing stress and improving overall well-being.

In summary, breathing is a powerful tool for influencing the nervous system. By consciously adjusting our breathing patterns, we can regulate our body's stress responses, promoting relaxation, focus, and well-being.