Physiological sigh, also known as a deep breath or sigh, can be a helpful tool for managing stress and anxiety, including panic attacks. Andrew Huberman, a neuroscientist and professor at Stanford University, has conducted research on the physiological effects of deep breathing and how it can influence the body's stress response.
The physiological sigh is a deep inhalation followed by a prolonged exhalation. This type of breath helps activate the body's parasympathetic nervous system, which is responsible for the "rest and digest" response. When the parasympathetic nervous system is activated, it counteracts the body's stress response, which is driven by the sympathetic nervous system ("fight or flight" response).
Deep breathing and sighing have been shown to:
Reduce stress and anxiety: Taking deep breaths can help calm the mind and reduce the physiological symptoms associated with stress and anxiety.
Lower heart rate: Deep breathing can slow down your heart rate, promoting a sense of relaxation and calmness.
Increase oxygen levels: Sighing or taking deep breaths allows for better oxygen exchange in the lungs, helping to optimize oxygen levels in the bloodstream.
Regulate carbon dioxide levels: Deep breaths can help regulate the levels of carbon dioxide in the body, which can impact feelings of anxiety and panic.
While a single physiological sigh may not completely stop a full-blown panic attack, incorporating deep breathing techniques into your coping strategies can be beneficial in managing anxiety and panic symptoms over time. Combining deep breathing exercises with other relaxation techniques, such as mindfulness or progressive muscle relaxation, can enhance their effectiveness in reducing anxiety and panic.
If you experience frequent or severe panic attacks, it's essential to seek professional help from a mental health specialist. They can provide a comprehensive assessment and offer personalized strategies to manage and cope with panic attacks effectively.