Module 3: Pain Education
Practice: The Physiological Sigh
(Length 3 Min)
The Science Behind the sigh
The physiological sigh is a simple yet powerful breathing technique that helps calm the nervous system in seconds. It involves two quick inhales through the nose, followed by a slow exhale through the mouth. This pattern re-expands lung air sacs, improves oxygen exchange, and offloads excess carbon dioxide. Most importantly, it activates the parasympathetic nervous system, sending a safety signal to the brain and helping the body shift out of stress mode. Many people feel an immediate release of tension, making this an effective tool for reducing anxiety, easing pain, and supporting healing
How to do the Sigh
You can do 1 to 3 rounds of this breath whenever you're feeling stressed, overwhelmed, in pain, or simply want to reset your nervous system. It’s especially helpful:
First thing in the morning to start the day calm and grounded
Before or after stressful events (like appointments or work tasks)
Before bed to help ease into sleep
Anytime during the day when you notice tension, anxiety, or shallow breathing
Even just one round can make a difference, but practicing regularly helps train your system to return to a state of calm more easily.
JOURNAL PROMPT
What do you notice when you practice the sigh other then changes in your symptoms?