Using the Body as a Tool Pt. 4

Ronni Umles, MHC

The Sigh Breath

When our nervous system is activated, one of the most common responses is that we forget to breathe! Sometimes that means holding the breath, taking shallow breaths, or in some cases hyperventilating. This is often dependent on what state your autonomic nervous system is in, parasympathetic or sympathetic. The parasympathetic state is broken into two parts, ventral (calm, rest, digest) or dorsal (shut down, no energy), and in between lies sympathetic (fight, flight, or activated freeze). Without our breath, we reduce oxygen to the brain which negatively impacts other important functions in the body. Breathing plays “a major role in centrally affecting emotions, arousal, and other brain states (Ramirez 2014).” When in a ventral space, our breath operates with ease, we do not force, nor do we restrict. Depending on whether you’ve entered a sympathetic or dorsal space, the breath will likely shift to one of the ways mentioned above.

A simple yet, effective, and accessible practice to start incorporating into your day is the sigh breath. A sigh serves as a nervous system reset. When we take a sigh, we invite our nervous system to find balance again. Per Deb Dana in her book, the Polyvagal Theory in Therapy, you can think of using a sigh breath as an invitation for relief (Dana 2018). Sighs, when used intentionally, can serve as tools for breath regulation and a release of tension (Dana 2018).

I often incorporate sigh breaths throughout my day and with my clients. Practicing a sigh can feel both invigorating and relieving. Utilizing the breath when you are already in a ventral space is also a great practice when you find yourself more activated. Essentially, sighing more often when you are in a calm and more aware state cultivates a habit and encourages your nervous system to find a moment to breathe when breathing feels less accessible.

So give it try and take a sigh!

Dana, D., & Porges, S. W. (2018). The polyvagal theory in therapy: Engaging the rhythm of regulation. W.W. Norton et Company.

Ramirez J. M. (2014). The integrative role of the sigh in psychology, physiology, pathology, and neurobiology. Progress in brain research, 209, 91–129. https://doi.org/10.1016/B978-0-444-63274-6.00006-0