ProtocolEngine.io

Breathwork (cyclic sighing)

Also known as: physiological sigh, double inhale exhale, cyclic sighing

AAdequate Evidence1 studies referenced

A specific breathing pattern — double inhale through the nose followed by a long exhale — shown to acutely reduce stress and heart rate.

Duration

5 minutes

Frequency

Daily or as needed

Equipment

None

How to do it

  1. 1Inhale through the nose
  2. 2At the top, take a second short inhale (sniff) to fully expand lungs
  3. 3Slowly exhale through the mouth (extend the exhale)
  4. 4Repeat for 5 minutes
  5. 5Even one cycle can reduce acute stress

Safety notes

Very safe. May cause light-headedness if done too forcefully.

Protocols featuring this habit

Stress Resilience ProtocolAAdequate Evidence
Budget Optimization StackSStrong Evidence

Studies on Breathwork (cyclic sighing) (1)

1.

Brief structured respiration practices enhance mood and reduce physiological arousal

Balban MY, et al. (2023) · Cell Rep Med · n=108

RCTPubMedDOI

Health domains

Stress managementMental health & wellbeing

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.