Physiological sigh
I had done hundreds of them before or what felt like hundreds. Talk backs, panels, stage readings, plays, speeches... Where I’d speak onstage in front of a live audience. And yet, terror in those moments right before I have to get up in front of an audience never fails to visit. I ask myself why? Why am I doing this to myself? The panic is so full and deep throughout every limb of my body. You’d think this was the first time but no.
Recently this happened to me. I wasn’t nervous all morning getting my hair and makeup done. It was a screening of love and basketball on a Saturday afternoon at the Academy Museum in Los Angeles. THE Academy museum. What an honor. It never ceases to surprise me, the legs this film has over 20 years later.
I asked how big the theater was. They said big and I assumed that it would probably just be scattered with a few people. I mean the movie is so old now, plays on tv or streaming every week.. which social media makes me aware of regularly. Surely people wouldn’t waste this sunny breezy Saturday, the perfect LA day, watching this movie. I was wrong. It was a full house and I found out in the green room 5 minutes before we walked to the stage.
A panic rose up in my belly and I thought to myself why is this still happening after so many years?
To be honest, kind of annoyed that I still experienced this terror before speaking in public.
I only had five minutes. What could I do to shake this feeling off. And I remembered the physiological sigh. Something that I could do even around people without them necessarily knowing. As we walked through the corridors of the museum, I inhaled deeply through my nose, adding that second exhale and silently sighed the air out. I just kept doing it over and over and over again for those five minutes. And while I was doing it, I still felt the terror. But I knew the effect that it would on my brain. So I continued until the moment before they called my name. As soon as I sat down, I made a joke about how I thought the screening would be empty on such a pretty day. And got a couple of warm giggles and protests of something like: nooo we love this movie. And the interview began. I felt as relaxed as I do in my living room with a close friend. The terror was gone and I know for sure it was the physiological sigh.
The physiological sigh is a simple powerful breathing technique to quickly calm your nervous system, reduce stress, and lower anxiety. It helps regulate the autonomic nervous system. Try it whenever you feel overwhelmed or have, fear, nervousness, or anxiety.
Here’s a step-by-step guide:
The physiological sigh:
Inhale deeply through your nose.
Take a slow, deep breath, filling your lungs about 70 to 80% Full.
Take a second quick inhale through your nose.
Without exhaling take another short sharp inhale to fully fill your lungs.
Exhale slowly through your mouth.
Let the air out with a long slow exhale emptying your lungs completely. The exhale should be at least twice as long as your inhale.
Repeat 2 to 5 times. If the anxiety is severe, you can repeat it up to five minutes or until you feel calmer.
Here’s a video where I demonstrate how to do it:
https://www.instagram.com/reel/C9fkKe3PUAb/?igsh=MTc4MmM1YmI2Ng==
Happy breathing!
Xo Sanaa
Disclaimer: this is not medical advice.