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Cyclic sighing

In 4 · top up 1 · sigh out 8

Cyclic sighing is a double breath in and a long, slow breath out. You already do it without thinking: it's the sigh your body makes after crying or before falling asleep. Done on purpose for a couple of minutes, it's one of the simplest ways to come down when you feel wound up.

Do it now with the timer (2 min)

How to do it

1. Sit up comfortably, or stand. Not while driving.
2. Breathe in slowly through the nose for about 4, into the belly and ribs.
3. At the top, a small, soft sniff through the nose to top up. Not a big gulp.
4. Breathe out slowly through the mouth for about 8, like a long, tired sigh. Let the shoulders drop.
5. Repeat at an easy pace for 1 to 5 minutes. Slow is the point: never rush the breath in.
6. Stop, breathe normally, and notice how your body feels.

Tips

• The long breath out is what matters. If 8 is too long, start with 6 and let it grow.
• Use it in the moment: before a call, after an argument, when your heart is racing.

Sources: M. Pistono, Breathe How You Want to Feel (the physiological sigh) · Balban et al., Cell Reports Medicine, 2023 (Stanford study of 5 minutes a day).

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