The Sigh Breath is a very simple breathing method for releasing tension in your chest, diaphragm and neck areas. It can be an excellent way of managing the symptoms of anxiety or panic.

It is a moderate (rather than very deep) inhale through the nose followed by a fairly prolonged and slow exhale through the nose or mouth.

How to use the Sigh Breath

1. Mentally think or say to yourself Stop! 

2. Now breathe in through nose slowly and evenly. Pausing for just a second let the air out quite slowly through your nose.  This inhale is a moderate (rather than very deep) in-breath. The out breath is the key to the method. Be sure to prolong - to  l-e-n-g-t-h-e-n -  your exhale. (This helps retain carbon dioxide - your 'natural tranquilizer'.)

3. As you let the air out let go!  Relax your muscles - release as much tension as you can. Pay particular attention to the muscles in your

Face & jaw

Shoulders

Abdomen

4. Pay attention to the natural pause that occurs at the end of the exhale. Make no attempt to breathe in - this will happen naturally after a second or two. Simply enjoy this moment of stillness between breathing cycles.

5. As the in-breath begins direct your attention outside yourself to what is happening in the outside world - `See clearly' and `Hear clearly'. Silently pay attention to what you can see and hear. Without listing or naming them.

Although the method involves five steps the whole cycle of in breath - brief pause - out breath takes only a few seconds.

The Sigh Breath is a way of interrupting the buildup of physical stress and tension rather than a breathing technique to do over and over again. Initially one or two Sigh Breaths every half hour or so may be appropriate. Then aim to reduce the need to do it except for very tense periods.