Physiological sigh, which is also known as cyclic sighing, is a powerful breathing pattern that you can use to quickly improve mood and relieve anxiety. It is even more effective at improving mood than box breathing and mindfulness meditation.
What is the physiological sigh breathing?
The physiological sigh is a naturally occurring, involuntary breathing reflex that plays a key role in lung function by helping reinflate alveoli and maintain proper gas exchange. It is accompanied by a feeling of relief of stress and anxiety.
In fact, if you are a dog owner then pay attention to your dog next time it is halfway snoozing, you can observe the same physiological sigh in your pup as well.
What is cyclic sighing?
Physiological sigh has recently been popularized by Andrew Huberman’s research into breathwork exercises and anxiety. His team of researchers from Stanford University used a deliberate breathwork technique called cyclic sighing that closely mimics the natural breathing pattern of the physiological sigh to study the impact on mood and our body’s physiological responses.
Cyclic sighing and physiological sighing have often been used interchangeably ever since. However, it is important to note that physiological sigh is a natural reflex and cyclic sighing is a voluntary therapeutic breathing technique.
What are the cyclic sighing breathing exercise benefits?
According to Andrew Huberman, Ph.D., cyclic sighing breathwork technique is more effective at improving mood than box breathing and mindfulness meditation. Also, cyclic sighing was found to be comparable to mindfulness meditation when it came to improving anxiety. However, it took less time to achieve a comparable improvement in anxiety with cyclic sighing versus mindfulness meditation.
Additionally, the research showed that cyclic sighing resulted in slower breathing rate when compared to mindfulness meditation. The slower breathing rate was also associated with improved mood.
Benefits overview:
- Improves mood
- Lowers anxiety
- Decreases breathing rate
- Works faster than mindfulness meditation
- Improves stress management
How does cyclic sighing work?
Researchers believe that cyclic sighing’s intentional focus on prolonged exhalation can be one of the potential reasons for improved mood and lower anxiety as longer exhalations can lower sympathetic tone and modulate the vagal function.
Another possible explanation for cyclic sighing’s effectiveness is that it can improve our awareness of any stress-related deviations in the internal physiological state such as increased heart rate and breathing rate, and in turn allow us to better regulate these physiological responses to stress.
Finally, researchers believe that controlled breathing that focuses on longer exhalations can have a direct calming effect on our brain structures that are responsible for regulation of mood, emotions and arousal.
How to do the cyclic sighing breathing technique?
1. How to do breathing exercise for moderate to severe anxiety
- Find a quiet, calm and comfortable place where you can sit down or lie down.
- Set a timer for 5 minutes.
- Inhale slowly through your nose until your lungs are expanded and then inhale one more time to maximally fill the lungs.
- Exhale slowly through your pursed lips, focusing on making the exhalation to last as long as possible.
- Take breaks in between each cyclic sigh as needed.
2. How to do relaxation technique for minimal to moderate anxiety
Once you have mastered the cyclic sighing technique in a peaceful atmosphere and feel that you have a better control over your anxiety, mood, heart rate and breathing rate, then you can begin practicing the technique in more stimulating and high sensory situations and places. This includes while driving in your car, taking a walk, in a quiet space at work, at your work desk, in your home’s bathroom and other similar spaces.
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Sources
Fit.Well.Thrive. articles are written by credentialed fitness, health, and wellness experts, who were professionally trained as part of their education to assess the quality and relevance of medical literature. Our authors only use credible, up-to-date, and evidence-based sources to ensure accuracy of our content.
- Balban MY, Neri E, Kogon MM, et al (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med., 4(1):100895. Accessed May 5, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/
- Leggett H. ‘Cyclic sighing’ can help breathe away anxiety. Scope. Stanford Medicine. Published February 9, 2023. Accessed May 5, 2025. https://scopeblog.stanford.edu/2023/02/09/cyclic-sighing-can-help-breathe-away-anxiety/
