The breathing pattern consisting of two quick inhales followed by one long, controlled exhale—often referred to as “cyclic sighing” or “the physiological sigh”—has received growing scientific attention for its ability to rapidly reduce stress and induce a sense of calm. Although this breathing reflex occurs naturally in humans and animals, recent research has demonstrated that practicing it intentionally can produce measurable benefits for emotional regulation and nervous system balance.

One of the most notable studies examining this technique was conducted by Dr. David Spiegel and Dr. Andrew Huberman at Stanford University in 2023. Their team carried out a large-scale investigation comparing different forms of deliberate breathwork, including cyclic sighing, box breathing, and mindfulness-based practices. The findings were published in Cell Reports Medicine and represent one of the most comprehensive analyses of how controlled breathing affects stress and mood regulation. According to their results, participants who practiced cyclic sighing for just five minutes each day experienced significantly greater improvements in mood and reductions in anxiety compared to those who engaged in mindfulness meditation or other respiratory techniques.
(Source: Balban et al., Cell Reports Medicine, 2023.)

The effectiveness of cyclic sighing lies in its unique physiological mechanism. The double inhale helps inflate the alveoli—tiny air sacs in the lungs that may collapse slightly during shallow or anxious breathing—allowing for improved oxygenation. The extended exhale, by contrast, facilitates more efficient expulsion of carbon dioxide, which plays a crucial role in regulating the body’s pH levels and autonomic responses. Together, these actions stimulate the parasympathetic nervous system, often called the “rest-and-digest” system, which slows the heart rate and encourages relaxation.
(Additional references: National Institutes of Health – Respiratory Physiology; Harvard Health Publishing – Breathwork and Stress Reduction.)

Compared with other well-established stress-management methods, cyclic sighing stands out because it is simple, rapid, and requires no prior training. Many traditional meditation practices demand sustained focus, extended sessions, or weeks of learning before benefits are noticeable. Pharmaceutical approaches, while effective in some cases, may come with side effects or limitations. In contrast, cyclic sighing can be practiced anywhere—sitting, standing, or lying down—and produces calming effects within minutes, making it an accessible tool for people with busy schedules or those seeking immediate relief.

The Stanford study adds scientific credibility to the widely shared belief that controlled breathing can meaningfully influence emotional well-being. By demonstrating measurable improvements in mood, stress reduction, and autonomic stability, the research supports the idea that even brief, intentional breathwork can serve as a practical intervention for everyday stress. These findings align with earlier work on the physiological sigh and autonomic regulation, including research from the National Center for Complementary and Integrative Health (NCCIH) showing that slow, controlled breathing can modulate heart-rate variability and decrease sympathetic nervous system activity.

In summary, cyclic sighing represents a scientifically grounded, easily implemented technique for managing stress and improving overall emotional balance. Its rapid onset of effects, biological plausibility, and strong research support make it an appealing strategy for anyone looking to cultivate calm and reduce daily anxiety without the need for complex training or clinical intervention. As more studies continue to explore the links between breathing patterns and mental health, techniques like cyclic sighing are likely to play an increasingly important role in accessible, non-pharmacological approaches to well-being.