The Health Benefits of Deep Sighs

A few years ago, a reading “hot take” went viral on social media: characters in novels sigh too much.

Maybe there’s something to that. The romantasy Quicksilver has 38, while the sci-fi book Project Hail Mary has 23. The fake dating romance, The Love Hypothesis? It has 60 sighs!

But despite social media debates and our tendency to ask, “What’s wrong?” when people sigh, deep exhalations are actually good for us.

Studies show that deep breathing exercises and sighs can:

• Alleviate symptoms associated with asthma, constipation, chronic obstructive pulmonary disease and migraines
• Combat anxiety and depression
• Decrease blood pressure and heart rate
• Elevate mood
• Enhance sleep quality
• Improve muscle performance during workouts (which helps prevent strains)
• Manage stress and pain
• Move us from “stress mode” to “rest and relax” mode

What’s even more interesting is that there are different types of deep sighs and breathing methods. Some techniques you can try include:

• Box breathing. Inhale through your nose for four seconds, hold your breath for four seconds and exhale through your mouth for four seconds. Then, hold your breath again (with your lungs empty) for another four seconds. Recent studies report that box breathing aids in post-exercise recovery and reduces stress in high-pressure work environments.
• Cyclic sighing. Inhale through your nose until the lungs are nearly full, then take a second, shorter "sip" of air to inflate the lungs fully. Then, let out an audible exhale through your mouth until your lungs are emptied. A Stanford study found that cyclic breathing for five minutes boosted mood 30% more than 20 minutes of mindful meditation. It also significantly lowered resting breathing rate.
• Diaphragmatic breathing. Lie on your back with knees bent. Then, place one hand on your chest and the other on your stomach. Keeping your chest still, inhale slowly through your nose until your stomach fills with air and rises. Exhale slowly through pursed lips. Aim to practice for three to five minutes per day to start. However, a recent study published in Brain Sciences found that people who practiced this for 22 minutes increased their spine mobility and lowered their cortisol levels.
• The 4-7-8 method. Similar to box breathing, this method requires you to inhale through your nose for a count of four, but then hold your breath for seven seconds. Then, forcefully exhale that breath for eight seconds. Studies indicate this method can reduce heart rate, blood pressure, stress and the “busy mind” that sometimes keeps us awake at night.

Just keep in mind that box breathing and cyclic sighing are more beneficial during the day when you need a quick reset or to manage high-stress moments. Diaphragmatic breathing and the 4-7-8 technique are most effective in the evening for relaxation and better sleep.

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