You know that feeling when you’re stressed and someone tells you to “just breathe”? Annoying, right? But but-they might actually be onto something. Just not in the way they think.
Researchers at Stanford recently put different breathing techniques head-to-head against traditional mindfulness meditation. The winner? A specific pattern called cyclic sighing. And it beat mindfulness in just five minutes a day.
What Exactly Is Cyclic Sighing?
Cyclic sighing isn’t complicated. You take a deep breath through your nose, then add a second shorter inhale on top of it (to fully expand your lungs), followed by a long, slow exhale through your mouth. That’s it - one cycle.
The double inhale might feel weird at first. Almost like you’re gasping. But that second sip of air opens up the tiny air sacs in your lungs that collapse when you’re stressed or slouching all day. The extended exhale? That’s what activates your parasympathetic nervous system-your body’s built-in chill-out mode.
Repeat this pattern for about five minutes. No apps needed - no guided audio. No special cushion or quiet room.
The Stanford Study That Changed Things
In 2023, a team led by Dr. Andrew Huberman published their findings in Cell Reports Medicine.
- Cyclic sighing (the double-inhale, long exhale pattern)
- Box breathing (equal inhale, hold, exhale, hold)
- Cyclic hyperventilation (deep fast breaths with passive exhales)
- Mindfulness meditation (focusing on breath without controlling it)
Each group practiced their assigned technique for five minutes daily over 28 days. The researchers tracked mood, anxiety levels, sleep quality, and respiratory rate throughout.
Cyclic sighing came out on top for mood improvement. Not by a tiny margin either. Participants reported greater positive affect and reduced anxiety compared to all other groups, including the mindfulness meditators.
One detail worth noting: the breathwork groups in general performed better than the meditation group. The researchers think this comes down to control. When you actively regulate your breathing, you’re directly influencing your autonomic nervous system. Mindfulness, while beneficial, takes a more passive approach.
Why the Long Exhale Matters So Much
Your heart rate naturally fluctuates with your breath. Inhale, it speeds up slightly - exhale, it slows down. This is called respiratory sinus arrhythmia, and it’s actually a sign of good cardiovascular health.
When you extend your exhale beyond your inhale, you’re spending more time in that heart-slowing phase. You’re essentially telling your vagus nerve-the main highway between your brain and body-that everything’s fine. No threats here - stand down.
This isn’t woo-woo stuff - it’s basic physiology. The vagus nerve controls your parasympathetic response. Stimulate it with slow exhales, and your body responds with lower cortisol, reduced blood pressure, and decreased muscle tension.
Mindfulness meditation can eventually get you to a similar place. But it often takes longer to learn and requires more mental effort. With cyclic sighing, the mechanism is more direct. Breath in, breath out, nervous system responds.
How to Actually Do It
Here’s the practical breakdown:
- Inhale slowly through your nose until your lungs feel about 80% full
- Take a second, shorter inhale through your nose to top off your lungs completely
- Exhale slowly through your mouth for as long as comfortable (aim for 6-8 seconds)
That’s roughly 12-15 cycles, depending on your pace.
Some tips from people who’ve made this a habit:
- The exhale doesn’t need to be forceful. Let the air flow out naturally. - If you feel lightheaded, you’re probably overdoing the inhales. Ease up. - Morning practice seems to set a better tone for the day, but anytime works. - You can do this at your desk, in your car (parked, obviously), or lying in bed.
When Cyclic Sighing Works Best
This technique shines in specific situations:
**Before stressful events. ** Got a presentation in 30 minutes? Five minutes of cyclic sighing can lower your baseline anxiety before you even walk into the room.
**After conflict or frustration. ** Your boss sends a passive-aggressive email. Instead of spiraling for the next hour, step away and reset your nervous system.
**When you can’t sleep. ** Racing thoughts keeping you up? The long exhales can break the cycle of mental chatter.
**During acute stress. ** Even a single cycle-one double-inhale and long exhale-can interrupt a stress response. Researchers call this a “physiological sigh,” and you’ve probably done it naturally without realizing. That spontaneous deep breath you take after crying or a close call? Same mechanism.
The Limitations (Because Nothing’s Perfect)
Cyclic sighing won’t solve everything. It’s a tool, not a cure.
For people with respiratory conditions like asthma or COPD, the deep inhales might trigger discomfort or bronchospasm. If you’ve got lung issues, check with your doctor first.
Trauma survivors sometimes find breath-focused practices activating rather than calming. If paying attention to your breathing makes you more anxious, this might not be the technique for you-at least not without professional guidance.
And let’s be real: five minutes of breathing won’t fix chronic burnout, relationship problems, or systemic stress. It can help you cope better in the moment, but it’s not a substitute for addressing root causes.
Cyclic Sighing vs. Other Breathwork Methods
Box breathing-popular with Navy SEALs and first responders-works well too. But the Stanford study found it slightly less effective for mood improvement. The theory is that the breath holds in box breathing prevent the continuous vagal stimulation you get from cyclic sighing.
4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) shares the extended exhale feature. It probably works through similar mechanisms, though it hasn’t been studied as rigorously as cyclic sighing.
Wim Hof-style hyperventilation has its own benefits, mainly around stress inoculation and cold tolerance. But it actually activates your sympathetic nervous system (the fight-or-flight side), so it’s almost the opposite approach.
Making It Stick
The participants in the Stanford study practiced for five minutes daily. That consistency mattered. Benefits accumulated over the 28-day period.
Some ways to build the habit:
- Stack it onto something you already do. Right after brushing your teeth - before your first coffee. During your commute home. - Set a phone timer rather than watching the clock. Checking time pulls you out of the practice. - Start with two minutes if five feels like too much. You can build up.
The beauty of cyclic sighing is its simplicity. No learning curve - no subscription. No equipment. Just your lungs and a few minutes.
The Bigger Picture
We spend a lot of time looking for complicated solutions to stress. Apps with premium tiers - retreat weekends. Supplement stacks - and sometimes those things help.
But your breath is always available. Free - private. And backed by peer-reviewed research.
Cyclic sighing doesn’t require you to believe in anything or change your worldview. It works through biology, not philosophy. Exhale longer than you inhale - repeat. Feel better.
That’s not a bad deal for five minutes of your day.