Cyclic Sighing

Cyclic sighing is a controlled breathwork practice emphasizing long exhalations and has gained recognition for its calming effects on both the body and mind. This technique involves a cyclical pattern of slow, deep inhalation until the lungs expand, followed by a second smaller inhale to maximally fill the lungs, and an exhale about twice the duration of the inhale. Such a breathing pattern offers significant relief from stress, anxiety, and negative emotions, providing a serene effect in as little as five minutes (1,2).  

Cyclic sighing, and other slow-paced breathwork practices, have been under the microscope for some time, although research into its benefits has dramatically increased in the last decade.2 Today, there is rigid evidence to support both their immediate and lasting impacts on stress management — think lowered blood pressure and heightened heart rate variability (1,3,4,5). Cyclic sighing achieves its fast-acting stress-managing effect by prolonging the exhalation phase, relative to the inhalation phase, altering the depth of breathing, and reducing the number of breaths per minute. 

So, if you are someone navigating daily life stresses, mastering stress is crucial for a healthy lifestyle. By harnessing the unique efficiency of cyclic sighing, you can tap into a powerful tool that fosters mental clarity, emotional stability, and a profound sense of relaxation, which can be a powerful ally in any life’s journey. 

Benefits

IMMEDIATE EFFECTS: 

  • Reduced stress (1,2,6)

  • Reduced anxiety (2)

  • Reduced heart rate (7,8) 

  • Reduced blood pressure (7,8,9,10,11) 

  • Improved HRV (8,12,13)

  • Improved mood (1)

  • Improved mental performance (12,13)

EFFECTS FROM DAILY PRACTICE: 

  • Reduced stress (1,2,6)

  • Reduced anxiety (1,2,14)

  • Improved mental health (6)

  • Improved mood (1)

  • Improved HRV (1,12,14)

  • Reduced heart rate (1) 

  • Reduced blood pressure (14)

  • Improve the quality of life for asthmatics (15)

  • Decreased use of bronchodilators for asthmatics (15) 

  • Reduced respiratory rate (1)

How it works 

Delving into the mechanics of cyclic sighing, a breathing technique that intertwines our physical and emotional states in a dance of health and well-being. This intriguing method, validated by studies in both humans and animals (16), goes beyond mere relaxation. It plays a crucial role in regulating our heart rate, blood pressure, and even our response to changes in oxygen and carbon dioxide levels (17). By adopting a slower pace of around six breaths per minute, we can significantly impact our body’s reaction to these vital gases, contrasting the effects of a quicker, more spontaneous breathing rhythm (18).

The magic of cyclic sighing lies in its influence over the vagus nerve, a vital nerve that acts as a conductor in the orchestra of our heart's physiology (19). Nasal breathing, a key component of cyclic sighing, has been shown to resonate with high-frequency brain activities in areas like the amygdala and hippocampus, both of which play pivotal roles in how we process emotions.20 This breathing style not only tunes our mood and prepares us for restful sleep but also engages with the central autonomic network (CAN), orchestrating a symphony of health and harmony between the heart and lungs (21, 22)

Cyclic sighing also casts a spotlight on interoception – our body's ability to sense and interpret its own inner signals.23 This heightened internal awareness is a powerful ally, guiding our emotions, decision-making, and self-awareness. Controlled breathing reaches deep into the emotional control centers of our brain, influencing key areas responsible for our mood and arousal levels (24-26). In those battling high anxiety or panic disorders, controlled breathing can be a beacon of hope, potentially easing the intensity in the brain regions linked with heightened sensitivity to breathlessness (23,27)

Slow, controlled breathing patterns, especially those that incorporate sighs, have been shown to calm both mind and body, as demonstrated in animal studies (28). By engaging in these practices, we not only influence our heart rate but also our mental state, offering a profound sense of control over our well-being (29). This sense of control is crucial, particularly as a lack of it is often intertwined with increased anxiety and activity in key brain areas (30,31).

In essence, cyclic sighing is more than just a breathing technique; it's a tool for psychophysiological regulation, enabling us to navigate the complexities of our emotions and physical responses with ease and grace (32). This fascinating interplay between automatic and voluntary control highlights the vital role of breathing in not just sustaining life, but also enhancing our overall quality of life.

How it is done

The idea of cyclic sighing is to partition the respiratory cycle into two parts, a double inhale and a relatively longer, prolonged exhale. Start by inhaling slowly until your lungs are expanded, and then inhale once more to maximally fill your lungs – even if the second inhale is much shorter in duration and smaller in volume. Then slowly and fully exhale all your breath. A common pattern of duration is about a three-second inhale followed by a half-second, second inhale. Then, a seven-second exhale. Preferably, you inhale through the nose and exhale through the mouth. However, you can choose to breathe entirely through the nose or the mouth if you prefer. This breathing pattern is repeated for at least five minutes and the technique can be done in either a seated posture or a lying position, and eyes closed. When the time is up, return to normal breathing and take a minute to relax before you come back and open your eyes. 

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