Therapist Tips for Reducing Stress
Physiological Sigh
The Physiological Sigh is a breathing technique that helps reduce stress quickly. It activates the parasympathetic nervous system, the part of your nervous system responsible for “rest and digest.” Simply put, it helps your body move out of a high stress response and into a regulated state.
Try these steps to reduce your stress:
Write down how stressed you are now from 0-10. (0 is no stress, 10 is severely distressed).
Inhale deeply through your nose. Immediately, do a second sharp, shorter inhale.
Exhale slowly through the mouth like you are blowing out a candle and count to 6 in your head.
Slowly, repeat for 3 - 5 repetitions.
Breathe normally. Write down how you feel now from 0-10.
Try this daily for 2 weeks and note your feelings to track your progress and notice the change.
Why it works: When we are highly stressed, the air sacks in our lungs deflate. The double inhale helps reopen them and improves oxygen exchange, while the long exhale helps release carbon dioxide activating the vagus nerve. Calming the body helps calm the mind. Additionally, writing down your progress will help you improve confidence since you completed a task towards your growth and healing.
Save this for whenever you are stressed. I wish you well!
Watch the video on how to do the Physiological Sigh: https://www.tiktok.com/@angel.g..psychothe/video/7692851521666518285?is_from_webapp=1&sender_device=pc&web_id=7693261311928616462
Ready to get support to reduce your stress? Schedule a consultation today.
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