The physiological sigh and cyclic sighing: how to do it
A full breath in, a second small sip of air on top, then a long, slow sigh out. People do something like it naturally when they sob or sigh with relief.
How to do it
- Breathe in through your nose until your lungs feel mostly full. Take a second, shorter sniff in to top them up.
- Then let all the air out in one long, slow breath through your mouth, as if sighing. Make the out-breath longer than the two in-breaths together.
- Repeat for about five minutes. Even three or four sighs can feel like a reset.
What the research says
In a randomised study published in Cell Reports Medicine, people who practised five minutes a day of cyclic sighing for a month reported greater improvement in mood than those who practised mindfulness meditation, and their resting breathing rate fell more (Balban et al., 2023). The same study tested box breathing and cyclic hyperventilation with retention.
The study was short and the effects were modest, so see it as one promising, low-risk practice rather than a cure for anything.
Take care. Do not push the second breath to the point of discomfort. If you feel dizzy, stop and breathe normally. If you have a lung condition, ask your doctor first.
Sources
- Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023;4(1):100895. doi.org/10.1016/j.xcrm.2022.100895
- NHS. Breathing exercises for stress. www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/