21 October 2025

The Science of Calm: How Cyclic Sighing Helps Regulate Stress

Feeling tense, anxious, or overwhelmed? You’re not alone — but there’s a simple, science-backed way to help your body reset in just a few breaths. It’s called cyclic sighing, a breathing technique studied by Dr Andrew Huberman and researchers at Stanford University.

Cyclic sighing involves taking two quick inhales through the nose, followed by a long, slow exhale through the mouth. The first inhale fills most of the lungs, while the second “tops up” small air sacs (alveoli) that often collapse during shallow breathing. The long exhale then triggers the parasympathetic nervous system — the body’s natural “rest and digest” response — helping heart rate and stress hormones settle.

In clinical research, just five minutes a day of cyclic sighing led to significant improvements in mood and stress regulation compared to mindfulness meditation or other breathwork practices. The best part? It’s simple, portable, and free.

To try it:

1. Sit comfortably and relax your shoulders.
2. Inhale deeply through your nose, then take a second shorter inhale.
3. Exhale slowly through your mouth until your lungs feel empty.
4. Repeat for a few cycles, or set a timer for five minutes.

Practiced regularly, cyclic sighing can lower anxiety, improve focus, and support emotional balance — a small habit that creates big physiological change.

For a 5min guided experience follow this link

Breathe deeply. Exhale slowly. Calm is closer than you think.