Relief from anxiety and stress within a few seconds? Yes, it’s possible, says neuroscientist and digital creator Andrew Huberman.
In a reel, he explains the ‘physiological sigh’ that can help you calm down quickly. “Double inhales followed by an extended exhale are the fastest way to bring the mind and the body into a more relaxed state. Two inhales through the nose and then exhale slowly through the mouth.”
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When repeated a few times, he says that this breathing technique will bring your level of autonomic arousal down to baseline, leading to more calmness.
Dr Nithin Kondapuram, consultation neuro psychiatrist at Aster Prime Hospital, Hyderabad, says that the physiological sigh is a breathing technique developed by neuroscientists to rapidly reduce feelings of stress and anxiety.
“This technique specifically targets autonomic arousal by involving a double inhalation followed by an extended exhalation. The double inhalation increases lung inflation and stimulates the pneumotaxic center in the brain, which helps reset the respiratory rate and decrease arousal.”
This process effectively enhances the calming response through the parasympathetic nervous system, allowing for a reduction in heart rate and promoting relaxation.
Potential risks or contraindications associated with practicing the physiological sigh technique
Practicing the physiological sigh, Dr Kondapuram confirms, is generally considered safe for most people.
“However, individuals with certain respiratory conditions such as asthma or COPD (Chronic Obstructive Pulmonary Disease) should proceed with caution or consult a healthcare provider before incorporating this technique into their routine, as rapid and deep breathing can sometimes trigger symptoms in sensitive individuals,” she asserts.
Dr Nithin Kondapuram, consultation neuro psychiatrist at Aster Prime Hospital, Hyderabad, says that the physiological sigh is a breathing technique developed by neuroscientists to rapidly reduce feelings of stress and anxiety. (Source: Freepik)
Integration with other practices
The physiological sigh can be integrated into existing stress management routines to enhance efficacy. It pairs well with other relaxation techniques such as progressive muscle relaxation, guided imagery, or mindfulness meditation.
Other effective stress-reduction methods
Dr Kondapuram lists the following simple yet effective methods that can help reduce anxiety and stress:
Mindfulness Meditation: Focusing on the present moment without judgment has been shown to reduce stress and improve mood.
Progressive Muscle Relaxation (PMR): This involves tensing and then relaxing different muscle groups in sequence, which helps reduce physical tension and associated mental stress.
Guided Imagery: Using calming visuals or scenarios to enhance relaxation and distract from stressors.
Regular Physical Activity: Exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators.
Adequate Sleep: Maintaining a regular sleep schedule helps regulate mood and reduce anxiety.
Digital Detox: Limiting exposure to electronic devices, especially before bedtime, can decrease stress and improve sleep quality.
