Cyclic Sighing
What is Cyclic Sighing?
As humans, we have many in-built mechanisms for down-regulating our nervous system, one of which is the Physiological Sigh. Which entails two consecutive inhales, followed by a slow, extended exhale.
We all take a Physiological Sigh every 5 minutes, without even realising!
This mechanism was originally discovered in the 1930’s, but more recently was part of a study by the Huberman Lab. Where they took this unconscious process, and turned it into a breathwork exercise, known as Cyclic Sighing.
The purpose of these sighs is to activate the parasympathetic branch of your nervous system, to elicit a calming, relaxing response. This calming effect is partly a result of the long, slow exhales. But also due to to the deep, full expansion of the lungs, which stimulates the vagus nerve.
This technique is a fantastic tool for managing anxiety, and helping to reduce stress levels. It’s also great for emphasizing full, 360° expansion of the lungs.
Step by step instructions (and link to audio below):
Deeply inhale through your nose – until your lungs feel full *
Take another inhale through your nose immediately – short but sharp
Hold your breath for a brief moment – really feel the expansion in your ribcage & belly
Take a slow, controlled exhale from your mouth, as if blowing out from a straw until your lungs feel empty
Pause for a brief moment
Repeat for 5 minutes (or until you feel calm, and relaxed)
Tips for Cyclic Sighing:
* Though your lungs may feel full, they definitely aren’t! You always have room for more
* Go at a comfortable pace. If you feel light-headed you’re going too fast.
* If the audio track is too fast, or too slow for you - you can play some relaxing music instead.
