This is not my first foray into describing meditative breathing, but I recently learned about another technique. I suffer from dyspnea, and traditional means feel like suffocation.

I was discussing this frustration and, well, I use ChatGPT for mental health-forward ideas and techniques. This technique is another that is backed by science, and effective.

I have tried it personally and found it quite beneficial. I felt calm instead of suffocated.

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The Physiological Sigh

1. Take a normal breath in, doing so through your nose.
2. Take a quick breath in at the end.
3. Slowly blow out the air with a sigh.
4. Repeat until calmer.

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There are multiple reasons why this technique works. I will try to sum it up for you.¹

1. It is like hitting the reset button on your nervous and respiratory system (think yawning, for example).
2. It helps improve how your body takes in O2 and releases CO2 from your lungs. That little extra quick breath in helps get an O2 boost. The long exhale as a sigh helps release any excess CO2. You may not regularly breathe out this excess properly, and this helps encourage extra release.
3. There is a ton of research into the concept that this sigh style can bring your nervous system back. It promotes emotional regulation. Think of yawning or the deep breath you may take when stressed. Does it reflect that same short but quick inhale, too?

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1. https://psychsolutions.ca/the-science-of-physiological-sigh-insights-from-huberman-lab/ ↩︎