The Cyclic Sigh: How a Simple Breathing Technique Can Reduce Stress and Boost Mood

We’ve all heard or have given the advice “just take a deep breath” during moments of pain, stress and anxiety. It’s a natural instinct, and there’s good reason for it. Deep breathing serves as a powerful ally for your body and mind when facing overwhelming situations. It’s a simple but effective technique that can help you manage stress more effectively.

When you take deep breaths, you increase the intake of oxygen into your body. This oxygen boost not only clears your mind but also reduces tension in your muscles. Furthermore, deep breathing activates the relaxation response, leading to a decrease in heart rate and a sense of calm. It enhances your ability to focus, control your emotions, and stay aware of the present moment. In essence, deep breaths act as an anchor, grounding you and improving decision-making under pressure.

But what if there were a specific breathing technique that could enhance stress relief even further?

Recent research conducted by Stanford Medicine has shed light on the remarkable impact of the physiological or cyclic sigh in alleviating anxiety. This study, published in January 2023 in Cell Reports Medicine, spearheaded by David Spiegel and involving neurobiologist Andrew Huberman and Melis Yilmaz Balban, unveils the potential of controlled breathing as a potent stress management tool. This controlled breathing technique involves a sequence of actions: a deep inhalation followed by a rapid inhalation and then a prolonged, deliberate exhale. Remarkably, practicing this technique for just five minutes can effectively reduce anxiety levels, boost mood, and even lead to a decrease in resting breathing rates, indicating an overall sense of bodily tranquility.

During stressful moments, your body undergoes physical changes, such as a faster heartbeat, muscle tension, and increased sweating, which can trigger negative thought patterns to spiral. Spiegel explains that once you become aware of these bodily changes, your brain interprets them as a sign of something being seriously wrong, leading to increased anxiety. This can feel like a snowball effect, especially for those dealing with anxiety disorders, significantly complicating everyday life.

But taking charge of your breathing can break this cycle.

Here’s how it works:

A cyclic sigh consists of back to back inhales through the nose, followed by an extended full exhale through the mouth.

1. Breathe through your nose, filling your lungs comfortably.
2. Take a second, deeper breath to fully expand your lungs.
3. Slowly exhale through your mouth until all the air is expelled.
4. Repeat 2-3 times or up to 5 minutes.

It’s worth noting that while one or two of these deep sighs can provide some calmness, to fully experience the benefits, David Spiegel recommends repeating this breathing pattern for about five minutes. The extended exhalation activates the parasympathetic nervous system, which slows down the heart rate and promotes an overall soothing effect on the body.

The Study

Controlled breathing techniques have long been integral to traditional practices like yoga and meditation. In their study, Huberman and Spiegel engaged 111 healthy participants who practiced controlled breathing exercises for just five minutes daily over the course of a month. They compared the cyclic sighing technique to two other controlled breathing methods.

Participants took pre- and post-exercise surveys to gauge anxiety and mood. The controlled breathing groups outperformed the mindfulness meditation group in boosting positive feelings like energy and joy. The controlled breathing groups saw a daily improvement of 1.91 points on a mood scale compared to 1.22 points for mindfulness meditation.

Cyclic sighing, with its focus on slow exhales, emerged as the most effective technique. Its mood-enhancing effects grew over time as participants practiced it regularly.

Participants also wore sensors to track resting heart rate and breathing rate. Although heart rate remained unchanged across groups, the cyclic sighing group significantly slowed their resting breathing rate. This slowing was linked to greater mood improvement, suggesting a lasting physiological effect. In simpler terms, those who breathed more slowly experienced the most mood enhancement.

Spiegel emphasizes the importance of this observation, noting that “people who are breathing very rapidly feel more anxious, such as during a panic attack.” In contrast, controlled breath work provides a straightforward way to counteract this physiologic arousal and regulate one’s mood effectively.

Bringing it Home:

Controlled breathing, like cyclic sighing, is a quick and effective way to manage stress by influencing your body’s stress response. It breaks the cycle of stress and anxiety more efficiently than longer mindfulness meditation sessions, making it a valuable tool for enhanced well-being.