Unveiling the Power of the Cyclic Sigh: A Stress-Relief Game Changer

The Benefits of Cyclic Sighing

The cyclic sigh is the most evidence-backed way to reduce stress in seconds. A recent study in 2023 by Balban et al. found it more effective than box breathing and cyclic hyperventalation with retention, otherwise know as Wim Hof breathing, at efficiency at reducing stress. All that is required is one or two breaths and your body will shift to a state of relaxation. 5 minutes a day of cyclic sighing is shown to have lasting effects in boosting mental health and reducing anxiety. Cyclic sighing should become a regular habit for the 5 minutes, as well as employed in stressful situations as a real-time tool to calm down.

How to Perform a Cyclic Sigh

A cyclic sigh has two main components that differentiates it from standard deep breathing.

First, immediately after a deep inhalation has reached its peak, take a sharp second inhale. This second inhale will fill up your alveoli, the tiny sacks in your lungs, even more, facilitating the oxygen and carbon exchange happening. This improved transaction will provide your body with more oxygen quicker, allowing your heart to beat slower since your cells don’t need fresh blood as often, leading you to calm down.

Second, a slow and deep exhale until your lungs are empty is a necessity. Slow exhales signal to your nervous system to activate your parasympathetic nervous system. This system is responsible for resting and digesting, the opposite of fight or flight mode. The cyclic sigh takes this relationship into account and utilizes it to repeatedly tell your body that it can calm down.

Citations

Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe (Sheffield, England), 13(4), 298–309. https://doi.org/10.1183/20734735.009817

Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895

Go ahead and sigh. It’s good for you