Cyclic sighingDouble inhale, long exhale
Tested in a Stanford randomised controlled trial (n=108). Cyclic sighing produced the greatest improvement in positive affect and the largest reduction in physiological arousal — outperforming all other conditions including meditation.
1
Inhale fully through your nose until your lungs feel almost full
2
Before exhaling, take a second short sniff to fully inflate the remaining air sacs in your lungs
3
Exhale slowly and completely through your mouth — twice as long as the combined inhale
4
Repeat 3–5 cycles. Notice your shoulders drop. Your thinking brain is returning.
Balban, M.Y., Neri, E., Kogon, M.M., et al. (2023). Brief structured respiration practices enhance moo
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Built by Sarah Scahill, MHS, BN, RN, CDMP, CPHR Candidate · ExecRN Integrative Health Solutions · nervepoint.ca