While stress may be unavoidable in our fast-paced modern world, guided meditations and breathwork are a great way to lessen the impact it can have on our physical health and mental wellbeing.
These practices can not only reduce feelings of stress, they can also help us adapt and change how we react to stress.
In my three years as a meditation teacher there's one technique called cyclic sighing that all of my clients really click with.
It works for me too. When I first tried this practice a few years ago, I found it instantly reduced my stress levels when I was feeling overwhelmed.
What is cyclic sighing?
Cyclic sighing, also known as the physiological sigh, was first identified in the 1930s as a technique that could quickly neutralize the body's stress response and induce relaxation.
Sighing is something we do naturally when we're stressed or when we're about to fall asleep, however the practice of cyclic sighing employs intentional sighing. It follows the pattern of a double inhale, followed by a long extended exhale or sigh.
I love introducing the cyclic sighing practice to my clients, not only because it's so effective, but it's easy to remember and do in your own time.
You can also replace the sigh with a slow exhale, so you can practice this technique practically anywhere—whether you're at your desk or on your morning commute.
How to practice cyclic sighing
- Find a place to practice where you won't be disturbed, ideally seated.
- Take a deep breath in through the nose, expanding your belly.
- Take a short second inhale through the nose, taking in as much extra air as you can.
- Slowly exhale through your mouth, or sigh it out if it feels good.
- Repeat this for up to five minutes. If you're new to meditation and breathing exercises, I recommend doing one round of 10 cyclic sighs, resting for a minute, then repeating to complete three rounds in total.
The benefits of cyclic sighing
When we're stressed or overwhelmed, our nervous system activates our fight-or-flight response. While this response is a natural part of our biology, it can harm our wellbeing if we remain in this state for too long.
The good news is meditation and breathing techniques like cyclic sighing can help switch off the fight-or-flight response, and activate the rest-and-digest relaxation response. This allows our body and mind to rest and rejuvenate.
Since it was first discovered, research has found cyclic sighing to be one of the most effective stress-reduction techniques.
A 2023 study from researchers at Stanford University compared mindfulness meditation with cyclic sighing, box breathing and cyclic hyperventilation. Participants practiced either mindfulness meditation or one of the three breathing exercises for five minutes every day for one month.
The research showed that while all practices helped to reduce feelings of anxiety and improve mood, cyclic sighing was the most effective, showing the greatest improvement in mood and the lowest respiration rate (an indication of how calm a person is feeling).
The researchers suggest that cyclic sighing may be the most effective because it features a double inhale. This allows the body to get rid of CO2 more effectively, which if left to build up can cause us to feel agitated.
What's more, the long extended exhale or sigh stimulates the vagus nerve, and activates the parasympathetic nervous system (the body's rest-and-digest response).
The research concluded that a daily five-minute cyclic sighing practice is an effective stress management technique.
One for your wellbeing toolbox!
