How to use your body to soothe your mind.
Calm Practice
Psychological Sigh
Have you ever noticed the double inhale followed by the long sighing exhale that happens after an emotional release such as, a big cry? This instinctual recalibrating breath is called a physiological sigh. It is a rapid way to calm anxiety and soothe your nervous system.
Here’s how!
- Inhale through your nose, almost to full capacity, then take a second smaller ‘top-up’ inhale.
- Sigh out in one long exhale through your mouth.
- Drop your shoulders… and any unhelpful thoughts you are holding on to while you are at it.
- Repeat several times or continue for a few minutes.
Reference
Ballagh, R. (2024). Physiological sigh. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 140-141.
