When anxiety strikes, our breath is often the first to change, becoming shallow, quick, and tight. But what if the very act of sighing could help reverse that spiral? According to recent research from Stanford University, a specific technique called cyclic sighing may be one of the most effective breathing techniques for managing anxiety, and it can be effective in just a few minutes.

What is cyclic sighing?

Cyclic sighing is a structured breathing pattern that mimics a natural deep sigh. Unlike a spontaneous sigh, which happens unconsciously, cyclic sighing is an intentional technique designed to regulate the nervous system.

The breath pattern involves:

1. A long inhale through the nose
2. A second shorter inhale (without exhaling)
3. A slow, extended exhale through the mouth

This double inhale + extended exhale combination mimics the natural “reset” sigh that your body uses to release tension: only now, you’re doing it consciously, on repeat, to restore emotional balance.

Stanford's groundbreaking study on cyclic sighing

In a 2023 study led by Dr. David Spiegel and Dr. Melis Yilmaz Balban at Stanford University's School of Medicine, researchers compared three daily breathwork techniques —cyclic sighing, box breathing, and cyclic hyperventilation —with mindfulness meditation.

Participants practiced each technique for just five minutes per day over 28 days. The results?

All breathing practices improved mood and reduced anxiety; however, cyclic sighing outperformed all others, with the most significant increases in positive affect and reductions in respiratory rate.

This research validated what many in the wellness space already know: the way you breathe can significantly impact your emotional state.

Why cyclic sighing works: the physiology of a sigh

So, what makes sighing so effective for calming the mind? Here’s what happens physiologically:

• The double inhale expands the alveoli (tiny air sacs in the lungs), increasing oxygen uptake.
• The slow exhale triggers the parasympathetic nervous system, responsible for your body’s “rest and digest” mode.
• Repeated sighs help down-regulate the sympathetic nervous system, which is responsible for fight-or-flight responses.

In essence, your breath signals to your body: You’re safe now. You can let go.

As Dr. Spiegel put it, sighing “serves as a sort of biological reset button,” especially for those navigating anxiety, panic, or chronic stress.

Breathwork for anxiety: It’s all in the exhale

If you’ve tried meditation before but struggled to sit still, cyclic sighing might be a more accessible entry point. Unlike passive mindfulness, breathwork for anxiety provides your body with an active role in shifting your state of mind.

One key insight from the Stanford research is that longer exhales play a critical role in reducing arousal. When your exhale is extended, your heart rate slows, your vagus nerve is stimulated, and your mind follows your body into calm.

That’s why cyclic sighing is so effective: it emphasizes exhale dominance, a proven breathing technique to quiet the mind and reduce anxiety.

How to practice cyclic sighing 

You only need 1-5 minutes to experience the benefits of cyclic sighing. Here’s how to try it:

1. Inhale deeply through the nose
2. Inhale again through the nose (smaller sip of air)
3. Exhale slowly through the mouth, letting your breath go completely
4. Repeat this cycle for 1–5 minutes, or until you feel your system calm

Pro tip: Place one hand on your chest and one on your belly. Feel the expansion on the inhale, and the softening on the exhale. Let your body guide your rhythm.

Calming breathwork from Open

At Open, our breathwork practices are designed with the nervous system in mind. Whether you’re dealing with acute anxiety, chronic stress, or simply need a reset between meetings, a few minutes of focused breathing can change the tone of your entire day.

Need to relax? Explore our anxiety-relief sessions:

• Instant Calm w/ Manoj D. (1 min)
• Anxiety Support with Lihi B. (5 min)
• Sigh High w/ Crussen (10 min)

Each session blends science-backed breath patterns with intention and presence, making stress relief not only possible but sustainable.

Your breath is a built-in anxiety tool

In a world filled with constant stimulation and pressure, it’s empowering to know that one of the most effective breathing techniques for anxiety is already within you.

Cyclic sighing offers a fast, accessible, and evidence-based way to interrupt anxiety patterns and return to your center. So next time anxiety flares up, take a breath. Then take another. Let it go slowly.

Your nervous system will thank you.