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The breath can control stress, here's how.
And achieve it in only 3-5 minutes a day
Charles Patrick
July 27, 2024
cyclic sigh: how to reduce stress and anxiety on command
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Mastering our emotions is the most fundamental skill to acquire in the pursuit of success, contentment and wellbeing.
A simple and effective way of making progress on this is being intentional with something innate to us: breathing.
breathing to control stress and anxiety
There are many techniques that manipulate breathing for particular effects. My favourite is the simplest and most effective: the cyclic sigh.
The method is simple…
Breathe in through the nose slowly with one long breath, hold, then take a final short intake to fill the lungs.
Exhale slowly through the mouth for double the amount of time you inhaled. Repeat.
how does it work?
The prolonged exhale activates the parasympathetic nervous system (PNS), which is responsible for the “rest and digest” response. This leads to a reduction in heart rate and a calming effect on the body.
@marginal.steps Beat stress by exhaling longer than inhaling as this calms you down and slows your heart rate. This is known as the cyclic (or physiologi... See more
This is because the prolonged exhale stimulates the vagus nerve1 , a key component of the PNS.
When the vagus nerve is stimulated, it releases acetylcholine, a neurotransmitter that helps slow down the heart rate and promote calm.
but what’s the point?
Immediately after completing the technique, your heart rate will slow, and you will feel more relaxed.
By controlling breathing in the moment, cyclic sighing helps mitigate the physiological symptoms of anxiety (e.g., rapid breathing and increased heart rate). This reduces overall anxiety and allows you to remain composed.
Over the long term, studies have shown that regular practice can lead to significant improvements in mood, including increased feelings of energy, joy, and peace2 .
Consistent practice has also been shown to lower resting breathing rate, which is associated with a calmer physiological state overall3 .
Use this technique the next time you have a big pitch, speech, or emotionally charged discussion, and notice how much more manageable it feels, allowing you to stay composed when it matters.
Spending 3-5 minutes a day intentionally breathing seems like a small investment with a significant ROI.
Give it a go and see for yourself.
as a beginner, start with this 👇️
Breathe in through the nose slowly for 4 seconds, then take a sharp inhale through the nose for an additional second to fill the lungs.
Hold for a second.
Exhale through the mouth for 10 seconds.
Repeat for 3-5 minutes.
As you become more experienced with the practice, you can extend each stage.
For example, you could increase the inhalation phase to 10 seconds in total, followed by an exhalation of 20 seconds.
With practice, you can use this technique in any situation, even during an intense meeting or presentation where you need to compose yourself.
resources that informed this post
How Cyclic Sighing Can Reduce Stress: A short 90-second video explaining the benefits of the technique
Breathwrk: An app helping people to calm down, focus, increase stamina, and fall asleep quickly through breathing exercises and classes.
Stamford Study: An article explaining how ‘Cyclic sighing’ can help breathe away anxiety
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please note
I research each topic thoroughly before sending each newsletter. However, the science on the subjects I discuss is ever-evolving. The information provided is accurate to the best of my knowledge at the time of sending.
The information in this newsletter is not medical advice, and I am not medically qualified. You should always research independently or consult a medical professional before making any lifestyle changes, including those discussed here.
For most people, cyclic sighing is a safe and effective practice. However, it’s a good idea to listen to your body and stop if you feel dizzy, lightheaded, or uncomfortable while doing it.
The power of breath should not be underestimated.
People who suffer from respiratory or cardiovascular issues, anxiety/panic disorders, and those who are pregnant should exercise caution and research the technique further before trying it.
footnotes