Quick Way to Reduce Stress
/Breathing has long been known to reduce stress. In my first book “Thrive and Adapt” I recommend rhythmic breathing as a quick way to get back to clarity, presence and focus in moments of pressure. At the time I wrote it, that was the most evidence based tactic I could find. Turns out there’s an even more effective approach called the Physiological Sigh.
How? Take a long, deep inhale through the nose. Follow immediately with a second short sharp inhale through the nose. Then ‘sigh’ a very long exhale through the mouth.
There’s lots of evidence based research suggesting this is the fastest way to de-stress in a moment of pressure. It also has a number of great benefits for respiratory system health.
The Guerrilla Mindfulness tactic in “Thrive and Adapt” has 3 steps:
Take 3 long slow rhythmic breaths in and out. Focus on rhythm.
Say how you feel.
State your intention for what you are doing, or are about to do.
Practice in transitions. Use it anywhere. In light of this more current information, I suggest amending step 1 to a Physiological Sigh.
I’d love to know how you find it in practice.
Image by yeison bueno from Pixabay
P.S. If you’d like a free chapter of Thrive and Adapt about Guerrilla Mindfulness, send me a message and I’ll email it to you.
P.S.S. If you’d like to take a deep dive into actionable research about breathing, this 2.5hr episode of the Huberman Lab goes into great detail about the Physiological Sigh and other breathing tactics.