The physiological sigh consists of a double inhale followed by an extended exhale. New research shows just five-minutes a day is needed to effectively decrease stress and anxiety through this breathwork technique.
If you have but a few minutes to work on wellness, here’s even more reason to give breathwork a try. New research just published shows daily five-minute breathwork is effective at reducing stress and anxiety.[1] Here’s what you need to know.
In a comparison, active breathwork was more effective than passive breathwork (like that done in mindfulness meditation) at boosting feelings of well-being. Specifically, results revealed that cyclic sighing, also referred to as physiological sighing, was the most effective technique for improving mood and reducing respiratory rate.
I previously discussed the physiological sigh here, and I posted a demonstration video here!
Researchers compared four groups, each using a different five-minute breathing technique daily. Initial scores for affect, anxiety, resting heart rate, heart rate variability, respiration rate, and sleep were compared to scores taken after approximately one month of practice. (In psychology, we use the term affect to refer to feelings, emotions, and/or moods.)
Here’s a summary of each five-minute breathwork technique, how to practice, and why it’s beneficial.
Five-Minute Breathwork
| Technique | How | Why |
| Physiological (Cyclic) Sighing | Inhale, and then inhale again to fill the lungs completely. Exhale for a longer duration than the inhale. | Psychological relief, shifts in autonomic states, resetting of respiratory rate |
| Box Breathing | Inhale for the count of four while visualizing the creation of one side of a box, hold for four as the second side of the box is drawn, exhale for four as the third side of the box appears, and hold for four as the box is completed. | Stress regulation, performance improvement |
| Cyclic Hyperventilation | Inhale deeply for a long period of time and follow with a quick, strong exhale. | Therapeutic when done deliberately, but not when it emerges as a reflex |
| Mindfulness Meditation | Observe the spontaneous breath while staying present and without judgment. | Decreases respiration rate, which correlates with psychological well-being |
Any one of these practices can help reduce anxiety and improve sense of well-being. An overwhelming majority (90%) of participants experienced positive results, regardless of which technique they used. This is the best result to come out of the study because it underscores the importance of finding a five-minute breathwork technique that works for the individual.
No changes were found in resting heart rates, heart rate variability, or sleep. However, there was a reduction in anxiety and negative affect and an increase in positive mood for ALL groups.
Yet, there was one breathing technique that stood out from the others. Among the four groups, physiological sighing was shown to be most effective in boosting positive mood. The impact was larger for those who did the breathing exercises for more cumulative days. In other words, the longer they stuck with it, the better they felt.
These effects weren’t just psychological. Five-minute breathwork was associated with a reduction in respiratory rate as well. This effect was seen in the three groups doing active breathwork but not for those doing mindfulness meditation.
This makes sense when you consider that while inhalations increase our hear rate, exhalations decrease our heart rate. Thus, the longer we stretch our exhale, the more we’re able to slow the heart down, and the calmer we feel.
Interestingly, those with the highest decrease in respiratory rate had the biggest increase in positive affect. So, slowing down the breath was related to feeling good. It’s known that slow breathing stimulates activity in the amygdala, hippocampus, and vagal nerve, all of which influence stress and anxiety management.
The takeaway from this exciting new research is that practicing the physiological sigh boosts well-being. Regardless of the technique chosen, five-minute breathwork is an effective way to manage stress and anxiety.
Can you “take five” for physiological sighing this week? Give it a try, and let me know how it goes!
[1] https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?
