Physiological Sigh - 4-minute Breathing Practice for Stress and Anxiety - Briony Gunson

Here, I describe the "Physiological Sighs". This is a very simple and highly effective stress relieving breathing practice, involving a double inhale and audible exhale, i.e. a sigh. If you have a tendency towards holding your breath, or you feel like you can't quite catch your breath day to day, this will be very useful.
This pattern of breathing occurs spontaneously in sleep when carbon dioxide (C02) levels get too high. You may also notice it occurring when decompressing emotionally once in a state of rest.
What's totally adorable is that animals with a similar physiology do this breath too! So if you've got a dog, cat, horse, etc, companion at home, then you may notice them do the Physiological Sigh when they're at a state of rest. A double inhale and a nice long exhale. So relaxing! And cute. Let me know in the comments if you've noticed this.
You can use this breathing pattern any time we want to ease stress and anxiety, inviting more real-time calm.
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Here's suggested JOURNALING PROMPTS for this guided breathing exercise:
1. Reflect on your current pace of life. How often do you find yourself rushing from one task to another? Describe any feelings or sensations that arise when you contemplate slowing down.
2. What does rest mean to you personally? Take some time to explore your definition of rest and what activities or practices help you feel truly rejuvenated and refreshed.
3. Consider any beliefs or messages you've internalised about productivity and rest. Are there any societal or cultural expectations that influence your attitude towards slowing down? How do these beliefs impact your ability to prioritise rest?
4. Identify any barriers or obstacles that prevent you from fully embracing moments of rest and relaxation. These could be internal factors such as guilt or perfectionism, or external factors such as work demands or societal pressures.
5. Reflect on past experiences where you felt guilty or ashamed for taking time to rest. What underlying beliefs or fears contributed to these feelings? How can you challenge and reframe these beliefs moving forward?
6. Reflect on the benefits of slowing down and embracing rest in your life. How does prioritising rest contribute to your overall health, happiness, and sense of fulfilment?
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