The secret power of ‘sighing’ and its health benefits
In this DML Report…
Sighing offers instant stress relief, maintains lung health, and enhances mood, according to recent research. It typically arises from exhaustion, irritation, or as a non-verbal expression, often linked to negative emotions, but provides physiological advantages beyond emotional release. A study published this month in Science Advances found that deep breaths with long exhales reduce surface tension in the lungs more effectively than shallow breathing. During sighing, lung expansion and contraction optimize the thin fluid layer lining the lungs, keeping tissues moist and minimizing friction during respiration. Persistent shallow breathing can complicate breathing over time as lung elasticity diminishes with age.
Sighing preserves lung elasticity and alleviates stress and frustration. It is essential for a functional respiratory system, as alveoli—the tiny air sacs in the lungs—can collapse, and a sigh reinflates the lungs to reset them. A 2022 study connected sighing to negative states such as fear, anxiety, sadness, and pain. Cyclic sighing, involving prolonged exhalations, serves as an effective stress management technique.
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Practicing cyclic sighing for five minutes daily yields the greatest mood improvements and lowers breathing rates. Excessive sighing, however, may signal underlying anxiety or chronic stress. Incorporating deep inhales and exhales supports overall healthy breathing and better stress control.