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Cyclic sighing (physiological sigh practice)

cyclic sighing

A listing is not a recommendation.

Origin: Contemporary (protocolised in research in the United States) · Tradition: A practice based on contemporary breathing research · Breathing

What it is

A method of breathing in fully through the nose, adding a small extra inhale, then breathing out slowly and at length through the mouth, repeated. A 2023 RCT found that five minutes a day had a favourable influence on mood, unease, and breathing rate.

A short introduction (not a treatment instruction)

1. Breathe in through the nose, add a short extra inhale, then breathe out long and thinly through the mouth.
2. Start from about five minutes a day.
3. If you feel dizzy, return to ordinary breathing.

Symptoms or aims often mentioned with this practice

• Stress or unease
• Breathing
• Blood pressure (general mention)

Related symptom videos

• Breathing practice

Research notes (this is not a promise of effect)

B: Randomised trials or systematic reviews exist, but reports are modest, the group studied is limited, or study quality is limited

In an RCT by Balban et al., Cell Reports Medicine 2023, the change in mood was larger than with mindfulness or other breathing conditions. A single good-quality trial is central, so later replications are also needed.

Sources

• Balban et al., 2023, Cell Reports Medicine: brief structured respiration practices
• NCCIH: Relaxation Techniques: What You Need To Know