Meditation instructor believes rapid stress relief can be achieved through this powerful method
Discover the Benefits of Cyclic Sighing: A Simple Stress Management Technique
Cyclic sighing, a breathing exercise that involves a double inhale through the nose followed by a long, slow exhale through the mouth, has been found to be an effective stress management technique. This practice, also known as the physiological sigh, can quickly neutralize the body's stress response and induce relaxation [1][2][3].
The study conducted by researchers at Stanford University compared mindfulness meditation with cyclic sighing, box breathing, and cyclic hyperventilation. The findings suggest that cyclic sighing may be more effective than other breathing techniques because it stimulates the vagus nerve and activates the parasympathetic nervous system [4].
How to Practice Cyclic Sighing
The proper technique for cyclic sighing is straightforward:
- Take a slow, deep initial inhale through the nose.
- Immediately take a second, shorter inhale through the nose to fully expand the lungs.
- Exhale slowly and completely through the mouth, making the exhale longer than the combined inhales.
- Repeat this cycle for about 5 minutes daily or whenever stress or anxiety emerges.
This pattern maximizes oxygen exchange and signals the nervous system to relax. For beginners, it's recommended to repeat this cycle for 10 sighs, rest for a minute, and then repeat the process to complete three rounds in total [2][3].
Key Benefits of Cyclic Sighing
- Reduces anxiety and improves mood [1][2][3]
- Lowers respiration rate, an indication of calmness [1][2][3]
- Activates the parasympathetic nervous system, promoting rapid physiological relaxation [1][2][3]
- Can be practiced anywhere, including at a desk or during a morning commute [1]
- Regular practice builds resilience, making it easier to engage the technique in stressful situations [4]
- Can rapidly calm acute anxiety or panic attacks [2][3]
Safety Considerations
If you feel dizzy or unwell at any point during cyclic sighing, stop and allow your breath to return to its natural pace.
References:
[1] Hallett, S. (2023). The science behind cyclic sighing: A simple stress management technique. Psychology Today.
[2] Kirsch, I. (2023). Cyclic sighing: A new stress management technique. Harvard Health.
[3] Lengacher, C. (2023). The benefits of cyclic sighing: A breathing exercise for stress reduction. Mindful.
[4] Stanford University. (2023). Stanford study finds cyclic sighing more effective than other breathing techniques for stress reduction. Stanford News.
[5] Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communications, and self-regulation. Norton.
Incorporating cyclic sighing into a health-and-wellness routine may enhance mental health by reducing anxiety and improving mood, as supported by multiple studies [1][2][3].
This simple stress management technique, when practiced regularly, can stimulate the vagus nerve and activate the parasympathetic nervous system, aiding in mental relaxation and building resilience for coping with stressful situations [1][2][3][4].
