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Reduce Anxiety & Stress with the Physiological Sigh | Huberman Lab Quantal Clip

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Saya Team

wellness
stress management
mental health
breathing techniques
clock icon5 min read

Brief summary

The physiological sigh, a breathing pattern comprising two inhales followed by an extended exhale, offers immediate stress and anxiety relief without needing to disengage from stress-inducing activities.

Highlights

💪

Billions are affected by stress, necessitating effective combat tools that don't require disengagement from stressors.

🌬️

The physiological sigh, a breathing pattern of two inhales followed by an extended exhale, provides immediate calm without needing to step away from the stress-inducing activity.

😮‍💨

Discovered in the 1930s, physiological sighs occur spontaneously in humans during claustrophobic situations or deep sleep to address carbon dioxide buildup.

🌬️

Performing physiological sighs voluntarily involves a double inhale through the nose and a long exhale through the mouth, which can be adjusted based on individual breathing capability.

🫁

The second inhale in a physiological sigh is crucial for reinflating collapsed alveoli in the lungs, facilitating improved oxygen intake and carbon dioxide offload, effectively reducing stress.

Quotes

  • `“`The best way that I am aware to do that is called the physiological sigh.`“`
  • `“`So it's a double inhale.`“`
  • `“`Their volume is as big as a tennis court.`“`

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Key Ideas

Introduction to Stress and Relief Methods

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00:05:00

Millions struggle with stress, and traditional relief methods like meditation require stepping away from stressors.

  • Billions suffer from stress
  • Traditional methods need disengagement from stressors

    • The Physiological Sigh

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    00:38:00

    The physiological sigh, discovered in the 1930s, is a breathing pattern offering immediate calm without disengaging from activities.

  • Two inhales followed by an extended exhale
  • Discovered in the 1930s

    • Performing the Physiological Sigh

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    01:24:00

    The physiological sigh involves a double inhale through the nose and a long exhale through the mouth for immediate stress relief.

  • Double inhale is through the nose
  • Exhale is through the mouth

    • Benefits and Mechanics

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    01:51:00

    The physiological sigh reinflates collapsed lung sacs, enhancing oxygen intake and carbon dioxide offload, effectively reducing stress.

  • Reinflates collapsed lung sacs
  • Enhances oxygen intake and carbon dioxide offload

    • Q&A

    What is the physiological sigh and how does it help with stress?

    The physiological sigh is a breathing pattern involving two inhales followed by an extended exhale, discovered in the 1930s to provide immediate stress relief without disengaging from stress-inducing activities.

    How do you perform a physiological sigh?

    Perform a physiological sigh by inhaling twice through the nose and exhaling long through the mouth, which can be adjusted based on individual breathing capabilities.

    Why is the second inhale important in a physiological sigh?

    The second inhale reinflates collapsed alveoli in the lungs, facilitating improved oxygen intake and carbon dioxide offload, thereby reducing stress effectively.

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