Stopping to consciously take three big sighs is probably the simplest and most time-efficient mini meditation you can do! It only takes around 20 seconds but you can significantly change the state of your mind and body even in this short amount of time. While it might seem all too obvious how often do we remember to breathe deeply when we are caught up in our heads and feeling stressed?
When we are tense our breathing becomes faster, shallower and more erratic. We tend to breathe from our chest, rather than deeper down into the belly, and our upper chest and neck muscles often tense up. When we take three big sighs we break the pattern of tense breathing. A message is sent to the parasympathetic nervous system triggering the relaxation response in the body.
You can think of each sigh as having three components –
(i) the big in-breath – stretches and opens the chest and neck muscles, helping them to relax, and oxygenates the lungs;
(ii) the long out-breath – during which you allow the breath drop slowly through the body without forcing it. This long exhalation lets out stale air and softens the belly; and
(iii) the pause between breaths – this pause, during which everything stops for a few moments, before your next breath comes of its own accord can be surprisingly long and peaceful.
Taking three big sighs is such a versatile mini meditation that can be done pretty much anywhere, anytime. You can do it sitting, standing or while on the move. It really is surprisingly effective at getting you out of your head and helping to ground you back in the present moment. It’s a great exercise to do many times each day. Just as you might aim to take 10,000 steps a day, why not challenge yourself to stopping ten times each day to take three big sighs?
