“Haaaaahhhhhhhhhhh…”
I had just moved into downward facing dog and I settled my hips upward and my heels to the floor. The instructor cued “inhale through your nose…part your lips and sigh” and my life has never been the same. You see, we had just completed a flow that was challenging, complete with increased heart rate and awakened muscles, but I had no idea how much my body needed that particular breath until after I emptied my lungs. Most of the time during our yoga practice, we are busy concentrating on our body position or which leg to put where, but breath plays a very important part in our practice and today, we are going to explore more!
Strategically placed breaths
Have you ever noticed the pattern that yoga teachers use when they cue poses? There’s a method to why they combine inhales with certain movements while an exhale is paired with the opposite or following movement. This simple, seemingly insignificant cue is a powerful tool in the practice of yoga, one that often goes unnoticed but can have profound effects on both the mind and body.
While we practice, we are able to use our breath to support our bodies the same way bones and muscles support us in flow. While an inhale can offer lengthening and opening, our body can soften and cleanse with an exhale.
The sigh: a natural release
In our daily lives, we often suppress the natural urges of our bodies to express emotions and release tension. An audible sigh, however, is a spontaneous and authentic expression of relief. It’s a natural response to stress and a signal that the body is letting go of built-up tension. This is true during our yoga practice as well. Next time you’re in a flow, notice how an audible exhale can act as a release of the energy you have generated.
When we sigh, our body engages in a deep, cleansing breath. This process involves inhaling deeply and exhaling audibly, which can have immediate benefits:
- Stress relief: The act of sighing stimulates the parasympathetic nervous system, which helps calm the body and mind.
- Emotional release: Sighing allows for an emotional release, helping to process and let go of negative feelings.
- Physical relaxation: A sigh can help to relax the muscles and reduce physical tension.
The science behind the sigh
Scientific research supports the benefits of sighing. Studies have shown that sighing helps to reset the respiratory system, promoting better lung function and oxygenation. It also activates the vagus nerve, which plays a crucial role in regulating the body’s relaxation response.
This study also found that sighing can help to reduce anxiety and improve emotional regulation. Participants who were encouraged to sigh during stressful tasks reported feeling less anxious and more in control of their emotions.
Embracing the Sigh
In a society that often values stoicism and the suppression of emotions, allowing yourself to sigh can be a radical act of self-care. It’s a reminder to listen to your body, honor your feelings, and release what no longer serves you.
Here in Dayton, Ohio or wherever you practice yoga, the next time you’re on your mat and you feel the urge to sigh, don’t hold back. Let it out. Embrace the sigh as a powerful tool in your yoga practice and your journey towards holistic well-being. Your body and mind will thank you for it.
Namaste.
