Writer and actor Alia Bhatt’s sister, Shaheen Bhatt, recently discussed the physiological sigh, a breathing technique that involves a deep inhale, followed by a shorter second inhale and then a prolonged exhale. Sharing the technique on Instagram, she said, “The next time you’re feeling anxious, try this before you try to think your way out of it.”

Explaining how to perform it, Bhatt said, “What it looks like is a long inhale, a short sharp inhale at the top and then a long exhale through the mouth.” She suggested doing it about four or five times, and using it when feeling anxious, panicked or overwhelmed.

But what actually happens in the body when you take a physiological sigh, and can it really help calm anxiety? Speaking to Indianexpress.com, Dr Chaitanya Sheoran, Consultant Psychiatrist, Maccure Hospital, explains how the technique works and where it fits into anxiety management.

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What is a physiological sigh?

A physiological sigh involves two consecutive inhales through the nose, followed by a long, slow exhale. The first is usually a deep breath, while the second is shorter.

Dr Sheoran explains that the second inhale reinflates the tiny air sacs in the lungs. A prolonged exhalation can help reduce physiological arousal.

This matters during anxiety because the body’s breathing pattern can become rapid or shallow, sometimes intensifying sensations such as breathlessness and chest tightness.

 

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A post shared by Shaheen Bhatt (@shaheenb) 

How can it calm the body’s stress response?

“This can help to slow the breathing down, reduce the feeling of breathlessness and help the body move from an increased ‘fight-or-flight’ state to a calmer state,” says Dr Sheoran.

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The prolonged exhalation is particularly important. Rather than taking repeated rapid breaths, the technique encourages a slower breathing pattern that may help the nervous system shift towards a calmer state.

Is there scientific evidence behind it?

“Studies have shown that cyclic sighing, which includes controlled breathing with repeated physiological sighs, can reduce respiratory rate and subjective stress and improve mood,” Dr Sheoran explains.

He adds that the extended exhalation may increase parasympathetic activity, potentially helping regulate the autonomic nervous system.

However, there is an important distinction between using the technique to temporarily manage physical symptoms of anxiety and treating an anxiety disorder.

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“It should be considered a short-term soothing strategy, rather than a treatment for an anxiety disorder,” he cautions.

Can you practise it every day?

Physiological sighs do not necessarily have to be reserved for moments of panic. Regular practice may help people become more familiar and comfortable with controlled breathing, making it easier to use the technique when stress levels rise. “In either case, it can be helpful,” says Dr Sheoran, referring to both daily stress management and acute anxiety.

During an acute episode, it may help settle some of the physical symptoms associated with anxiety. Practising it regularly, meanwhile, can help build familiarity with the breathing pattern.

How to try the physiological sigh

The basic sequence is simple:

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1. Take a deep inhale through your nose.


2. Take a second, shorter inhale through the nose.


3. Slowly exhale through your mouth.


4. Repeat for a few cycles, while keeping the breathing comfortable rather than forcing very deep breaths.

The technique is best viewed as a tool for settling acute physical arousal, rather than a cure for anxiety. If breathing exercises make you feel dizzy or uncomfortable, stop and return to normal breathing.