Stanford Medicine Shares:

Cyclic sighing is a controlled breathing exercise that emphasises a slow, extended exhalation and may help reduce anxiety and improve mood. The technique involves inhaling through the nose, taking a second deeper breath to fully expand the lungs, and then slowly exhaling through the mouth. In a Stanford Medicine randomized controlled study, 111 healthy participants practised one of three breathing exercises for five minutes each day for a month, while another group spent the same amount of time observing their breath through mindfulness meditation. All controlled-breathing approaches reduced anxiety and negative mood, but cyclic sighing produced the greatest improvement in positive feelings. Participants practising cyclic sighing also showed a significant reduction in their resting breathing rate, while no significant changes in heart rate were observed. The researchers suggested that the longer exhalation may help lower physiological arousal and promote a calmer bodily state. The findings point to cyclic sighing as a simple, brief stress-management practice, although the study involved healthy participants rather than people with moderate or severe psychiatric conditions.

Better Health Channel Shares:

Stress can change the way we breathe, often producing small, shallow breaths from the upper chest as part of the body’s fight-or-flight response. Deliberately slowing the breath and engaging the diaphragm can help counter this pattern and encourage relaxation. Abdominal breathing involves gently breathing through the nose while allowing the diaphragm and abdomen to do more of the work rather than the upper chest. A slower, more even breathing pattern may help calm the nervous system and is associated with physiological changes such as lower blood pressure and heart rate, reduced stress-hormone levels and a greater sense of calm and wellbeing. The technique can be practised in a quiet environment for around 10 to 20 minutes, focusing on gentle breathing and allowing physical tension to ease. However, concentrating on breathing can make some people feel more anxious or trigger hyperventilation; in that situation, another relaxation method may be more suitable. For persistent stress or difficulty coping, professional support from a doctor or psychologist may be appropriate.

Ohio State Health & Discovery Shares:

Controlled breathing can provide a simple way to influence the body’s response to stress and anxiety. Because breathing is one of the few functions of the autonomic nervous system that can be consciously controlled, slowing and deepening the breath may help activate the parasympathetic nervous system, which is associated with rest and relaxation. Diaphragmatic or belly breathing focuses on allowing the diaphragm to move downward as the lungs fill, rather than relying mainly on shallow upper-chest breathing. One technique highlighted for moments of rising stress is the 4-7-8 method: inhale through the nose for four counts, hold gently for seven counts or as long as comfortable, then exhale slowly through the mouth for eight counts, repeating the sequence three times. Longer exhalations and slow nasal breathing are also suggested as useful practices. The resource presents breathing exercises as one practical tool among many for managing stress and anxiety, alongside broader mindfulness practices and healthy routines.