With so much stress management advice out there, you probably don’t often hear the suggestion to simply sigh—but it’s a surprisingly effective technique.
When we’re anxious, we sometimes stop breathing without even realizing it. Think about the last time you watched a suspenseful scene in a movie or show. When the tension eased, you likely let out a sigh of relief, not even noticing that you had been holding your breath. This is a common response—unconsciously holding our breath or breathing shallowly in times of anxiety.
Consider what happens to your body when you’re startled or surprised. You often take a sharp breath or gasp, which is your body’s way of activating the sympathetic nervous system, otherwise known as the fight-or-flight response.
In contrast, when you experience relief, what do you do? You sigh. This is the body's way of activating the parasympathetic nervous system, also known as the rest-and-digest system. Sighing is a natural and powerful way to calm the body.
Let’s try it right now: take a deep breath in, and then sigh as you exhale.
Notice how that feels. It’s as if your subconscious mind relaxes, letting go of a little stress that’s been sitting in the background. Whether you’re aware of it or not, there is always some level of stress in our lives, and sighing helps release a part of it.
Let’s do it again. Breathe in, and sigh as you exhale.
Feel the sense of relief as your body begins to relax, and your fight-or-flight system starts to quiet down.
Let’s try one more. Breathe in deeply, and sigh as you exhale.
It’s important to remember that there’s no clear division between mind and body. What affects one will always affect the other. If you calm your mind, your body will follow—and vice versa. They work together.
You’ve just practiced this three times. How long did it take? Just a few seconds. Now, think about your day. When can you pause for a few moments to practice a couple of sighs?
It feels good to release both the physical stress in your body and the mental tension in the back of your mind. Try making sighing a regular part of your stress relief routine—your mind and body will thank you.
About the Author:
Dr. Sandra Thebaud is a distinguished Clinical Psychologist with 30 years of experience as a stress management expert. She is the author of 3 books on stress management and an invited lecturer across the country. She is currently the founder of StressIntel where she offers online courses, organizational training, and more. Get a free copy of the Mindfulness E-book now.
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