Let it out — your exasperation could have an upside.
There are lots of things that make us sigh — we’re exhausted, we’re irritated, we want to make a point without saying a thing.
And while the reasons may not be associated with positive feelings, new research shows the result could offer a bit of a health boost — and it’s not just emotional catharsis.
After letting out a sign, most people feel a sense of relief in their chest — a lightness or a relief.
And according to a new study published in the journal Science Advances this month, that’s not just mental: There are physical mechanisms at play.
Researchers found that deep breaths, particularly long exhales, helped decrease surface tension in the lungs significantly more than regular, shallow breathing.
As the lungs expand and contract while sighing, it help keep the small amount of fluid that lines the lungs in an optimal arrangement. This fluid keeps the tissues moist and prevents friction when breathing.
Another reason not to take short breaths? Constant shallow breathing can make breathing more difficult with age as lung elasticity changes over time.
Sighing it out not only helps keep the lungs elastic but can provide instant relief from stress and frustration.
A type of breath work called “cyclic sighing“, or prolonged exhalation, is a proven effective stress management tool, especially if done for five minutes every day.
This method of breath work was even shown to improve mood the most and reduce breathing rate.
But a sigh isn’t just a sign of feeling annoyed. Deep exhaling is also necessary for a properly working respiratory system.
Sometimes the tiny sacs of air in the lungs (known as alveoli) collapse. A sigh helps expand the lungs and reset these sacs.
Taking a big sigh is also connected with negative emotions like fear, anxiety, sadness and even pain, as a 2022 study found.
But while big exhales can provide some relief, sighing too much may be a sign of anxiety or prolonged stress. Deep inhales and exhales promote healthy breathing and better stress management.
