Cyclic Sighing
(Click here to skip straight to guided audio)
What is Cyclic Sighing?
Your body has countless strategies to automatically regulate stress and calm the nervous system. These process tick along all day, without you even realizing, one of those is the Physiological Sigh. Two consecutive inhales, followed immediately by a long, slow exhale.
We all do it, all day, about every five minutes, without even realizing! 🤯
These slow, deep breaths stretch out your lungs, stimulate the vagus nerve - sending your body instantly into “rest, relax & recover” mode. Shifting your mind & body out of a wired and reactive state, into a more calm and grounded place.
Scientists have known about this natural phenomenon for decades, but only recently gained the attention it deserves. When Andrew Huberman & colleagues turned it into a breathwork practice, known as Cyclic Sighing.
This technique is fantastic for managing anxiety, reducing stress levels. It’s also great for feeling a full, 360° expansion in the lungs.
How to do Cyclic Sighing (plus guided audio):
Take a slow, deep inhale through your nose – until your lungs feel full *
Immediately inhale through your nose again – short but sharp
Hold your breath for a brief moment – really feel the expansion in your ribcage & belly
Take a slow, controlled exhale from your mouth, as if blowing out from a straw until your lungs feel empty
Pause for a brief moment
Repeat 10x (or until you feel calm & relaxed)
Tips for Cyclic Sighing:
* Though your lungs may feel full after the first exhale, they definitely won’t be! You always have room for more.
** Go at a comfortable pace. If you feel light-headed you’re going too fast.
*** If the audio track is too fast, or too slow for you - practice without any audio, or with some relaxing music. Again, go at your own pace.
