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The physiological sigh is a double inhale through the nose, a short second inhale on top of the first, followed by one long, slow exhale through the mouth. It is the same pattern your body performs naturally when you are crying or catching your breath, borrowed and used on purpose.
In the same Stanford-led randomised controlled trial mentioned on the Box Breathing page, cyclic sighing was tested against box breathing, four-count breathing, and a period of mindfulness meditation, with 111 participants practising for five minutes a day over a month. Cyclic sighing produced the largest improvement in mood and the biggest drop in resting breathing rate of the four groups.
It works well as a fast reset in the middle of something: a wave of frustration at your desk, the moment before you walk back into a room. It will not resolve an ongoing anxiety disorder on its own, and it is not a substitute for treatment if anxiety is a regular part of your life. For a stressor you can see coming, where you have a few minutes rather than a few seconds, box breathing is often the better fit.
There is no fixed number of repetitions you have to hit. One to three cycles is often enough to notice a shift, and it is safe to repeat as often as you like through the day. The Stanford trial used five minutes of daily practice over a month, but the effect of a single cycle is usually felt within seconds.
Written by Storme Brand, HPCSA Registered Counsellor, Reg. PRC0023531, practising from Jeffreys Bay since 2012. Last reviewed 11 July 2026. This handout is general information and not a substitute for counselling.
If anxiety is something you deal with more often than you would like, the physiological sigh can be a useful tool, but it works best alongside proper support. You can read more about anxiety counselling, or get in touch, there’s no obligation to book.
The physiological sigh is a breathing pattern: a double inhale through the nose (one long, one short and sharp on top of it), followed by one long, slow exhale through the mouth. It is the same pattern your body uses naturally when crying or catching your breath, and you can use it on purpose to calm your nervous system quickly.
There is no fixed number. One to three cycles is often enough to notice a shift, and it is safe to repeat throughout the day. In the Stanford trial, participants practised for five minutes a day, but a single cycle can bring relief within seconds.
Yes. Because it activates the parasympathetic nervous system, a few cycles can help you wind down before sleep. If you have a respiratory condition, are pregnant, or feel lightheaded while practising, stop and breathe normally, and if anxiety is a regular part of your life, this works best alongside proper support rather than on its own.
References
Balban, M.Y., Neri, E., Kogon, M.M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
