The Physiological Sigh: A Breathwork Superpower
The Unbelievable 3 Simple Steps To Reduce Stress In Seconds
// A Thread //
The Unbelievable 3 Simple Steps To Reduce Stress In Seconds
// A Thread //
Did you know that how you breathe has an impact on your physiology and psychology?
Specifically, different patterns of breathing create real differences in the way that your body functions.
What’s interesting? Your body has built-in stress relievers.
Specifically, different patterns of breathing create real differences in the way that your body functions.
What’s interesting? Your body has built-in stress relievers.
In a study investigating the effects of claustrophobia in mice, confined spaces triggered a pattern of sighing.
Researchers traced regions in the forebrain that send direct inputs into the sigh-control centers: increasing sigh rate by 2-3 times.
sciencedirect.com
Researchers traced regions in the forebrain that send direct inputs into the sigh-control centers: increasing sigh rate by 2-3 times.
sciencedirect.com
Why is it important to you?
Well, your physiology shares these very same built-in neural circuits that regulate your body all of the time; often happening without you even being aware of it.
Just think of it as your body attempting to maintain homeostasis.
Well, your physiology shares these very same built-in neural circuits that regulate your body all of the time; often happening without you even being aware of it.
Just think of it as your body attempting to maintain homeostasis.
What causes this sigh response is high CO2 in the lungs/bloodstream. Your body’s circuitry monitors pH levels and fires up neurons in your brainstem to elicit this sigh. When you sleep, when you wake up, over the course of the day. Or when a stressor such as (small space in mice)
The beauty of it?
You can activate this pathway yourself. The diaphragm is an incredible muscle (thread coming) that can be controlled and used to change your respiratory pattern. If you have increased stress in your daily life, utilize this breathing to have an instant effect
You can activate this pathway yourself. The diaphragm is an incredible muscle (thread coming) that can be controlled and used to change your respiratory pattern. If you have increased stress in your daily life, utilize this breathing to have an instant effect
The Physiological Sigh
The Steps:
1. Inhale (through the nose)
2. Rapid Inhale (as you get to the end of your first inhale)
3. Long Inhale (at least 2x of both of your inhales) (out through the mouth)
The Steps:
1. Inhale (through the nose)
2. Rapid Inhale (as you get to the end of your first inhale)
3. Long Inhale (at least 2x of both of your inhales) (out through the mouth)
Why 2x Inhale?
The purpose of that second rapid inhale, allows you to offload more CO2 by rapidly expanding the alveoli in your lungs. This double inhale allows also allows these small sacs to intake more oxygen.
The purpose of that second rapid inhale, allows you to offload more CO2 by rapidly expanding the alveoli in your lungs. This double inhale allows also allows these small sacs to intake more oxygen.
The Calm That Follows:
You may find that a state of calm follows this breathing pattern (which is what you want).
We will often have many of our chronic pain patients utilize this approach multiple times throughout.
You may find that a state of calm follows this breathing pattern (which is what you want).
We will often have many of our chronic pain patients utilize this approach multiple times throughout.
Heart Rate?
Inhaling vs exhaling will have different effects on your heart rate. But know when utilizing this technique, your body won’t rapidly drop your heart rate (this can be very dangerous). It often takes a minute for your HR to decrease following 2-3 physiological sighs.
Inhaling vs exhaling will have different effects on your heart rate. But know when utilizing this technique, your body won’t rapidly drop your heart rate (this can be very dangerous). It often takes a minute for your HR to decrease following 2-3 physiological sighs.
Different Types of Breathing Patterns?
Check out our thread on nasal breathing to see some of the powerful effects of this breathing pattern.
Check out our thread on nasal breathing to see some of the powerful effects of this breathing pattern.
Loading suggestions...