Before you tackle that project … before the long drive home … before you face the music, what’s something we all typically do? We sigh, right? Whether we’re exasperated, exhausted, nervous, or just need a release, it is completely natural to sigh it out.
{This is me at my very first CrossFit Open about 10 years ago. Whew buddy, was I doing some SIGHING! I’d already been practicing breathwork for 5 years and still my breath was outta control. To say I was “crazy hyped up” is actually understating my vibe.}
As a matter of fact, whether we’re having an anxious moment or not, our body sighs throughout the day. Sighing is our body’s built-in re-set mechanism. This natural, reflexive breathing style helps release stress, reduces anxiety and relieves tension.
You’re going to sigh anyway; waddaya say we optimize the benefits, eh?
So today, our breathwork is Cyclic Sighing, purposefully taking shorter breaths in followed by long slow breaths out to release the day. You can sigh away your stress anytime AND I find it wonderful for that transition between your “work life” and the rest of your personal time.
“When you inhale, you reduce blood return to the heart, which causes it to speed up in response; whereas, when you exhale, you increase blood return to the heart, the vagus nerve is stimulated, and the parasympathetic activity slows the heart rate down.”
Dr. David Speigel
How to do a focused, controlled sigh:
Breathe in through your nose. When you’ve comfortably filled your lungs, take a second, deeper sip of air to expand your lungs as much as possible. Then, very slowly, exhale through your mouth until all the air is gone. Repeat to create the cyclic version.
That’s really it. Two breaths in; longgggggggggg slow breath out and repeat. You got this!
Go for it: For best results, work up to *sighing* and focusing on your longer out breath for about 5 minutes per day
Remember, this 5-Day Breathwork event is self-paced.
You can do any of the exercises anytime, at your time.
And, please feel free to repeat those that really work for ya.
Common Sense Disclaimer: Use your best judgment when attempting breathwork or movement. If it doesn’t feel right or you can’t, then don’t. Breathwork and movement are infinitely scalable. Find what works for you and feel free to speak with your healthcare team about what you’re feeling. Choose well.
