There is nothing like a good sigh when stressed.

I often find myself doing this after a busy day at work and taking the dog out for a walk. I started doing this involuntarily and now it has become a more conscious practice, as I am aware of how it helps calm me.

I am also aware that many clients start with an involuntary sigh when we begin a session. I sometimes invite them to then do a conscious sigh and to notice how it feels in the body. Often they notice a feeling of letting go, of relaxing and of slowing down.

I was aware from recent reading that sighing has been shown to help calm the nervous system but didn’t know what the exact mechanics were.

So I decided to check in with my friendly AI chat Assistant ChatGPT (https://chat.openai.com/chat) and here are some of the insights:

What is a sigh?

A sigh is a deep and prolonged exhalation of breath. It is a reflex action that is usually triggered by the body’s need to increase the volume of air in the lungs and decrease the levels of carbon dioxide.

Sighing can be a conscious or unconscious act and can happen more frequently when the body is under stress, during emotional turmoil, or as a symptom of certain medical conditions. Sighs are typically longer and deeper than a normal breath and may be accompanied by a sound.

It is considered a normal bodily function, and it’s estimated that a healthy adult sighs around 12 times an hour. However, excessive sighing (more than 20-30 sighs per hour) can be a symptom of certain medical conditions such as asthma, heart failure, or certain neurological disorders, and should be evaluated by a healthcare provider.

Why do we sigh?

Sighing is a normal bodily function that is thought to have several potential purposes. The main proposed function of sighing is to help regulate the respiratory system. Sighing is thought to occur when the levels of carbon dioxide in the body become too high, which can happen when breathing becomes shallow or when the body is under stress. Sighing helps to increase the volume of air in the lungs and decrease the levels of carbon dioxide, helping to reset the respiratory system.

Another proposed function of sighing is that it may help to regulate emotions. Sighing has been shown to activate the parasympathetic nervous system, which is responsible for promoting relaxation and rest. The act of sighing may help to release pent-up feelings and reduce feelings of tension, helping to regulate emotions.

What are the benefits of sighing?

Sighing has been suggested to have several potential benefits, including:

Regulating breathing: Sighing is thought to help reset the respiratory system by increasing the volume of air in the lungs and decreasing carbon dioxide levels.

Calming the nervous system: Sighing may help to reduce feelings of stress and anxiety by activating the parasympathetic nervous system.

Enhancing lung function: Sighing may help to keep the lungs healthy by helping to clear out mucus and other debris.

Improving emotional regulation: Sighing may help to regulate emotions by releasing pent-up feelings and reducing feelings of tension.

How does Sighing help regulate the nervous system?

Sighing may help to regulate the nervous system by activating the parasympathetic nervous system (PNS).

The PNS is one of the two branches of the autonomic nervous system, the other being the sympathetic nervous system (SNS). The PNS is responsible for promoting relaxation and rest, while the SNS is responsible for activating the “fight or flight” response in response to stress.

Sighing has been shown to activate the PNS by increasing the activity of the vagus nerve, which is one of the major nerves that make up the PNS.

Activation of the vagus nerve has been linked to a reduction in heart rate, blood pressure, and feelings of stress and anxiety. Research has suggested that the act of sighing may help to reset the respiratory system by increasing the volume of air in the lungs and decreasing carbon dioxide levels, which in turn triggers the PNS to activate.

What studies have been carried out into sighing?

Some examples of relevant studies that have been conducted on sighing include:

“The sigh of relief: a review of the literature on the neural and physiological mechanisms of sighing” by A.N. Vaidya and R. J. Butelman (2015) published in Progress in Neuro-Psychopharmacology and Biological Psychiatry.

“Sighing and its relationship to emotion” by B. Ritz and R. J. Melzack (1997) published in The Journal of Psychology.

“Sighing in asthma: a review” by E. G. Neder and M. R. L. T. R. E. van der Palen (2010) published in Respiration.

Why do we sign more when stressed?

It is believed that sighing occurs more frequently when the body is under stress because stress can lead to changes in the body’s respiratory system. Stress can cause breathing to become shallower and more rapid, which can increase the levels of carbon dioxide in the body. The increased levels of carbon dioxide can trigger the body’s sigh reflex, causing a person to sigh more frequently.

Additionally, stress activates the sympathetic nervous system, which is responsible for the “fight or flight” response. This response can cause an increase in heart rate, blood pressure, and breathing rate. The sighing reflex may be a mechanism to help reset the respiratory system and bring it back to a normal breathing pattern.

Additionally, sighing can be a way to release pent-up feelings and reduce feelings of tension, which can be beneficial in stressful situations.

What are some sighing practices?

There are a few different sighing practices that can be beneficial for regulating the respiratory system and promoting a sense of calm and relaxation:

Conscious sighing: This involves taking a deep breath in and then sighing out for a longer period of time than a normal breath. This can be done at any time, and can be especially helpful when feeling stressed or anxious.

Sighing meditation: This is a meditation practice in which the focus is placed on the sensation of sighing. It can be done by sitting or lying down in a comfortable position and paying attention to the sensation of sighing as it occurs naturally, without trying to control it or change it in any way.

Yoga breathing: Certain yoga breathing practices, such as “ujjayi” breath, involve taking deep breaths and making an “ahh” sound on the exhale. This can be helpful in promoting relaxation and reducing stress.

Progressive Relaxation: This technique is a method of tensing and then releasing muscle groups, starting with the feet and working up to the head, by exhaling sighs. This can be helpful in promoting relaxation and reducing stress.

How might sighing relate to the soul?

In some spiritual and religious traditions, sighing is considered a sign of the soul’s presence, an expression of the soul’s emotions and feeling, a way to release pent-up emotions, and a way to connect with a higher power. For example, in some Christian traditions, sighing is seen as a sign of the Holy Spirit moving within the believer, and in some Eastern spiritual traditions sighing is seen as a way to release blocked energy and promote a sense of balance and well-being.

It’s important to note that these beliefs are not supported by scientific evidence and are based on personal or cultural perspectives and traditions.

I hope that this research has been of interest and inspires you to see sighing differently, and to give conscious sighing a go, and perhaps even adding it to your personal toolbox!