Shaheen Bhatt shares breathing technique for anxiety: ‘Short, sharp inhale, followed by a long exhale’

Shaheen Bhatt, Alia Bhatt's sister, has shared a breathing technique on Instagram to help manage anxiety. Known as the physiological sigh, this method involves a deep inhale, a shorter second inhale, and a long exhale. Bhatt explained that the technique can be repeated four to five times when feeling anxious or overwhelmed. During an episode of anxiety, the body's breathing pattern may become rapid or shallow, exacerbating feelings of breathlessness and chest tightness.

The physiological sigh aims to slow down the breathing, reduce the sensation of breathlessness, and shift the body from a heightened 'fight-or-flight' state to a calmer one. Dr Chaitanya Sheoran, a Consultant Psychiatrist at Maccure Hospital, explained that the extended exhalation is particularly crucial, as it encourages a slower breathing pattern that can help the nervous system move towards a calmer state.

While there is evidence suggesting that cyclic sighing can reduce respiratory rate, subjective stress, and improve mood, it is essential to understand that the physiological sigh should be considered a short-term strategy for managing physical symptoms of anxiety rather than a treatment for an anxiety disorder. Regular practice of the technique may help build familiarity and make it easier to use during moments of stress, but it should not replace consultation with a healthcare professional.