Cyclic Sighing
(Click here to skip straight to guided audio)
What is Cyclic Sighing?
Our bodies have countless mechanisms to regulate stress and calm the nervous system, —one of the most effective is the Physiological Sigh. This is a natural breathing pattern that involves a deep inhale, followed immediately by a second, smaller inhale, and then a long, slow exhale.
We all do it, about every five minutes, without even realizing!
It was discovered decades ago, but only recently gained the attention it deserves. When scientisits from the Huberman Lab took this natural reflex, and turned it into a breathwork practice, known as Cyclic Sighing.
These slow, deep sighs stretch the lungs and stimulate the vagus nerve—both of which activate the parasympathetic nervous system a.k.a your “rest, relax, and recover” mode. Helping your mind & body shift away a wired and reactive state, to a calm and grounded place.
This technique is a fantastic tool for managing anxiety, reducing stress levels. It’s also great for feeling a full, 360° expansion in the lungs.
How to do Cyclic Sighing (+ link to 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.
