20/04/2026
Works a treat if you're feeling stressed .. or even just need to take a pause every now and then, through the day.
A Stanford-led 2023 study brought major attention to a breathing method called cyclic sighing, a pattern built around two inhales followed by a long exhale. Researchers tested several short daily breathing exercises and found that this exhale-focused method stood out for improving mood and reducing signs of bodily stress.
The practice is simple. You inhale through the nose, take a second deeper inhale to fully expand the lungs, and then release the breath slowly through a long exhale. In Stanford’s description, this was done for about five minutes a day, making it a very accessible technique for people looking for a quick calming routine.
What made the findings especially notable was that cyclic sighing performed very well against mindfulness meditation in the same study. According to the published paper, participants doing breathwork, especially cyclic sighing, showed greater improvement in mood and a larger reduction in respiratory rate, both of which are linked to a calmer physiological state.
The research does not present the technique as a cure, but it does support the idea that short, structured breathing can be a practical tool for stress management. That gives real scientific weight to the claim that this breathing pattern can help people feel calmer fairly quickly, especially when practiced consistently.
The study is widely cited because it was a randomized controlled trial and formally registered as NCT05304000, which adds credibility to the findings. Its main takeaway is clear: brief, deliberate breathwork, especially cyclic sighing, may offer a fast and low-cost way to support emotional well-being in everyday life.
