Cyclic Sighing: A Calming Technique

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Cyclic sighing is a simple, yet effective, exercise for stress management and well-being.

Begin by finding a comfortable spot, either seated or lying down and setting a timer for 5 minutes. The steps include:

  1. Inhaling slowly until your lungs are expanded.

  2. Inhaling once more to maximally fill your lungs, even if the second inhale is shorter in duration and smaller in volume than the first.

  3. Slowly and fully exhale all of your breath.

  4. Repeat this pattern for 5 minutes.

Ideally, the inhales are drawn in through the nose, and the exhale is released via the mouth. However, if you find it more comfortable, you may perform the breathing entirely through your nose.

This small commitment of time can yield significant benefits for overall wellness, and we hope that you will give it a try.

By: Helena Zhang, BS

Sources:

  1. Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17