The 5-Second Breathing Hack: How to Rapidly Relieve Anxiety and Stress According to Stanford Neuroscientist

In today's fast-paced world, stress and anxiety have become an all too familiar part of our lives. Research indicates that around 80% of U.S. workers experience stress at work, resulting in headaches, fatigue, and sleep problems. While long-term strategies such as getting enough sleep, maintaining a healthy diet, spending time in nature, and building strong social connections can help manage stress, what can you do when you need to reduce stress levels quickly and feel more focused in the moment? Introducing the physiological sigh.

Quickly Lower Stress Levels with the Physiological Sigh: Also known as cyclic breathing, the physiological sigh is often an instinctive response to stress. When we feel anxious, our respiration rate typically increases, and our inhales become shallower. This can lead to some air sacs in our lungs collapsing and an increase in CO2 levels in our blood, causing us to feel agitated or stressed. A deep breath can often alleviate this feeling, but the physiological sigh takes it a step further:

1. Inhale through your nose, pause briefly, and then take a second, shorter inhale. (Inhaling through your mouth is almost as effective if you cannot breathe through your nose.)
2. Exhale slowly and deliberately through your mouth.

The key to this technique lies in the second inhale, which helps to reinflate the collapsed air sacs and increases the surface area of your lungs. This allows for more efficient removal of CO2 from your body and signals your brain to slow down your heart rate, leaving you feeling more relaxed.

Experience Long-Term Stress Reduction: A study published in Cell Reports Medicine revealed that practicing physiological sighs for five minutes daily can be more effective at reducing stress and improving mood than mindfulness meditation or other breathing techniques like box breathing or cyclic hyperventilation.

Participants who engaged in five minutes of daily physiological sighs experienced the most significant increase in positive emotions. The researchers suggest that breathwork exercises provide a sense of direct control over one's physiology, which may help reduce anxiety more quickly, as perceived loss of control is a hallmark of anxiety.

In essence, controlling your breathing can help you manage your stress levels to some extent.

Try the Physiological Sigh: If you find yourself feeling stressed, practice the physiological sigh technique by inhaling once, pausing, inhaling again sharply, and exhaling deeply to remove excess CO2. Consider incorporating five minutes of physiological sighs into your daily routine, as the study suggests that the psychological and physiological benefits of this simple breathing exercise can last over time.

By making a small adjustment to your breathing pattern, you can experience reduced stress in the moment and lower stress levels overall. Give it a try and embrace the power of the physiological sigh.

1. Incorporate physiological sighs into your daily routine: Practicing the physiological sigh technique can be a quick and easy way to reduce stress levels when you're feeling overwhelmed. Consider incorporating a few deep breaths into your daily routine, such as during your morning commute, lunch break, or before bed.

2. Use physiological sighs during high-stress situations: The physiological sigh can be particularly helpful during high-stress situations, such as job interviews, public speaking, or exams. Take a few deep breaths to calm your nerves and clear your mind before tackling the task at hand.

3. Practice mindfulness: Mindfulness practices, such as meditation or yoga, can help you become more aware of your breath and body, making it easier to notice when you're feeling stressed or anxious. Try incorporating mindfulness practices into your daily routine to help manage stress levels over time.

4. Seek professional help: If you're experiencing chronic stress or anxiety, it may be helpful to seek professional help from a therapist or counselor. They can work with you to develop a comprehensive plan to manage your stress levels and improve your overall well-being.

By incorporating these additional points, readers can gain a better understanding of how to incorporate physiological sighs into their daily routine, and how it can be used in conjunction with other stress management techniques to improve overall well-being.