📖 Static demo — read-only snapshot

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Cyclic Sighing (Physiological Sigh)

Draftbreathwork90%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
seated upright, spine tall, shoulders relaxed, breathing quietly through the nose
End
same seated posture; a double nasal inhale (short inhale then a second stacking inhale to fill the lungs) followed by a prolonged exhale through the mouth, repeated
Range of Motion
isometric seated posture — minimal joint excursion; excursion is full-then-topped-off inhalation and extended exhalation of the rib cage

How to Perform

Double inhale through the nose (short inhale, then a second stacking inhale to top off lung volume), followed by a prolonged exhale through the mouth. Repeat continuously.

Watch on YouTube↗

Opens a YouTube search for “Cyclic Sighing (Physiological Sigh)”

Starting position: seated

Coaching Cues

  1. 1

    Make the exhale clearly longer than the inhale — twice as long is typical

    (verbal)
  2. 2

    The second inhale tops off lungs that are already mostly full

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

5 min/day (Balban 2023 RCT dose).

Muscles Involved (2)

Primary Movers

Diaphragm

Synergists & Assistors

External IntercostalsSynergist

Easier Variations ↓

1

Slow Diaphragmatic Breath

If the double inhale is uncomfortable, default to slow nasal in / long mouth out.

Harder Variations ↑

1

Longer Exhale

Extend the exhale to 2–3× the combined inhale time.

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Breathingessential

Research Notes

Balban et al. (n=114) RCT — cyclic sighing for 5 min/day × 28 days was the most effective breathwork technique for increasing positive affect and decreasing respiratory rate vs box breathing, cyclic hyperventilation, and mindfulness meditation [Riedl 2026; Vlemincx 2022 Biol Psychol].