4 min learnNew DelhiAug 22, 2026 03:58 PM IST
Author and actor Alia Bhatt’s sister, Shaheen Bhatt, not too long ago mentioned the physiological sigh, a respiratory method that includes a deep inhale, adopted by a shorter second inhale after which a chronic exhale. Sharing the method on Instagram, she stated, “The subsequent time you’re feeling anxious, do this earlier than you attempt to assume your approach out of it.”
Explaining tips on how to carry out it, Bhatt stated, “What it seems to be like is an extended inhale, a brief sharp inhale on the high after which an extended exhale by means of the mouth.” She advised doing it about 4 or 5 occasions, and utilizing it when feeling anxious, panicked or overwhelmed.
However what really occurs within the physique while you take a physiological sigh, and may it actually assist calm nervousness? Talking to Indianexpress.com, Dr Chaitanya Sheoran, Marketing consultant Psychiatrist, Maccure Hospital, explains how the method works and the place it matches into nervousness administration.
DISCLAIMER: This text is predicated on info from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
What’s a physiological sigh?
A physiological sigh includes two consecutive inhales by means of the nostril, adopted by an extended, gradual exhale. The primary is often a deep breath, while the second is shorter.
Dr Sheoran explains that the second inhale reinflates the tiny air sacs within the lungs. A chronic exhalation may help cut back physiological arousal.
This issues throughout nervousness as a result of the physique’s respiratory sample can turn out to be speedy or shallow, typically intensifying sensations similar to breathlessness and chest tightness.
How can it calm the physique’s stress response?
“This may help to gradual the respiratory down, cut back the sensation of breathlessness and assist the physique transfer from an elevated ‘fight-or-flight’ state to a calmer state,” says Dr Sheoran.
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The extended exhalation is especially necessary. Fairly than taking repeated speedy breaths, the method encourages a slower respiratory sample that will assist the nervous system shift in the direction of a calmer state.
Is there scientific proof behind it?
“Research have proven that cyclic sighing, which incorporates managed respiratory with repeated physiological sighs, can cut back respiratory price and subjective stress and enhance temper,” Dr Sheoran explains.
He provides that the prolonged exhalation might enhance parasympathetic exercise, doubtlessly serving to regulate the autonomic nervous system.
Nevertheless, there is a crucial distinction between utilizing the method to briefly handle bodily signs of hysteria and treating an nervousness dysfunction.
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“It needs to be thought-about a short-term soothing technique, quite than a therapy for an nervousness dysfunction,” he cautions.
Are you able to practise it day-after-day?
Physiological sighs don’t essentially need to be reserved for moments of panic. Common observe might assist individuals turn out to be extra acquainted and cozy with managed respiratory, making it simpler to make use of the method when stress ranges rise. “In both case, it may be useful,” says Dr Sheoran, referring to each day by day stress administration and acute nervousness.
Throughout an acute episode, it might assist settle a few of the bodily signs related to nervousness. Practising it repeatedly, in the meantime, may help build familiarity with the breathing pattern.
The way to attempt the physiological sigh
The fundamental sequence is easy:
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1. Take a deep inhale by means of your nostril.
2. Take a second, shorter inhale by means of the nostril.
3. Slowly exhale by means of your mouth.
4. Repeat for just a few cycles, whereas protecting the respiratory comfy quite than forcing very deep breaths.
The method is finest seen as a instrument for settling acute bodily arousal, quite than a treatment for nervousness. If respiratory workout routines make you’re feeling dizzy or uncomfortable, cease and return to regular respiratory.
DISCLAIMER: This text is predicated on info from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
