Cyclic sighing
Description
Breathing technique for stress relief: Cyclic sighing (physiological sighing). According to research conducted by Stanford University, cyclic breathing is superior to all other methods. Cyclic sighing calms the nervous system better than other breathing exercises.
Cyclic sighing (physiological sighing): breathing that reduces stress
Welcome to our blog series on emotion regulation, where we focus on the SYSTEM method —an approach that helps you successfully regulate your emotions while developing your authenticity. The series will accompany you until our intensive workshop retreat in January 2026.
What it's about:
The physiological sighing breathing technique was developed by Andrew Huberman, an American neurobiologist, professor of neurobiology and ophthalmology at Stanford University School of Medicine, and host of the podcast "Huberman Lab".
It is also known by its English name: Cyclic Sighing. This simple yet effective breathing technique reduces stress and calms the nervous system more effectively than other breathing techniques, as research by Stanford University shows.
Cyclic sighing – introduction
In stressful times, we look for quick and effective ways to calm our nervous system and escape anxiety by taking deep breaths. This is where cyclic sighing comes in, a breathing technique based on physiological mechanisms and studied by researchers such as Andrew Huberman of Stanford University. It is a form of conscious breathing that aims to restore balance in the body and promote a sense of calm. The simplicity of the method makes it a valuable tool for better coping with stressful situations.
What is cyclic sighing?
Cyclic sighing, or physiological sighing, is a special breathing technique that consists of two deep inhalations followed by a long exhalation. The term "cyclic" refers to the repetition of the sequence. The breathing exercise aims to make optimal use of the alveoli in the lungs and activate the part of the nervous system responsible for relaxation.
Origin of the sighing breathing technique
Yoga and many contemplative practices have used forms of conscious sighing and techniques of double inhalation and exhalation for centuries to promote relaxation, clarity and emotional balance. In yoga, specific pranayama exercises such as "Viloma" or "Sama Vritti" often involve structured inhalation and exhalation patterns that are similar in their physiological effect to cyclical sighing, even if the exact forms and names differ.
Historical texts and intercultural wellness practices – from ancient India to Taoist breathwork – thus show that conscious sighing or "relaxation breathing" has long been recognised as a means of reducing mental and physical tension, even before it found its way into modern science.
Recent neuroscientific research has placed the ancient techniques within a modern medical and psychological framework, compared them, and confirmed their superior effects on vegetative regulation and emotional state.
The physiological basis of sighing
The physiological basis of sighing is closely linked to the functioning of our nervous system and lungs.
Neuroscience studies by Jack Feldman (UCLA) and Mark Krasnow (Stanford) in 2016 showed that specific groups of nerve cells in the brain stem control sighing and send a calming signal to the body. The targeted application, as a conscious breathing technique (cyclic sighing), has been scientifically confirmed by recent studies, in particular by Andrew Huberman and David Spiegel (Stanford), for stress reduction and emotion regulation.
When we practise cyclic sighing, we directly influence the activity of the parasympathetic nervous system, a branch of the autonomic nervous system that is responsible, among other things, for relaxation and regeneration. Deep inhalation brings more air into the lungs, and more oxygen is absorbed. The long exhalation signals to the body that it should relax. This slows the pulse and lowers blood pressure. As a result, this breathing technique reduces stress and creates a feeling of calm.
How does the breathing technique work?
The breathing technique is simple and can be used anywhere.
First, take two deep breaths in a row through your nose. The first inhalation should be normal, and the second should be an additional one that fills your lungs.
Then exhale slowly and completely through your mouth, ideally for significantly longer than the inhalation, to activate the alveoli.
Repeat this sequence several times, about three to four times, and pay attention to how your body and mind feel as you do so.
Many people feel a calming effect after just a few repetitions.
Stress reduction through conscious breathing
Psychological effects of physiological sighing
Physiological sighing also has significant psychological effects. By consciously controlling our breathing, we increase our sense of self-efficacy and develop our awareness of our body and mind, as supported by a Stanford University study. The breathing technique shifts the focus away from stressful thoughts and onto the present moment. Anxiety dissipates, and emotional regulation improves. Studies suggest that regular cyclical sighing generally increases resilience to stress and enhances overall mental well-being. Andrew Huberman, a renowned podcaster, has highlighted this connection, making breathing techniques particularly popular.
Direct application in everyday life
One of the most significant advantages of cyclical sighing is its ease of application in everyday life. It requires no special equipment or preparation. Whether before an important presentation, in a stressful work situation, or to relax in the evening, cyclical sighing is always available to you. Take a few minutes to consciously inhale deeply through your nose and exhale slowly. Observe how your body relaxes and your mind calms down as you inhale through your nose twice in a row. With regular practice, cyclical sighing becomes a natural and automatic response to stress, allowing you to go through your day feeling calmer and centred.
Tips for effective breathing and relaxation
Pay attention to your body and mind as you breathe. Feel the tension release, and a calming effect sets in.
Practise regularly until physiological sighing becomes a natural stress response.
When inhaling through your nose, make sure you can breathe deeply and fill your lungs.
Exhale slowly and in a controlled manner.
Concentrate on your breathing and try to block out any distracting thoughts.
With each exhalation, imagine stress and tension leaving your body.
Experiment with different speeds to find out which one works best for you.
If your face tingles or you feel light-headed, you have been breathing too quickly and shallowly. If you experience side stitches, you have overdone it with deep inhalation and complete exhalation.
Regular practice will make you more familiar with your body's signals.
Variations of the breathing technique
There are different variations of the cyclical sighing breathing technique. Try them out and find the method that works best for you.
Close your eyes
One option is to close your eyes during the breathing exercise. This increases concentration and avoids external distractions.
Connection with visualisations
Another variation is to combine the breathing exercises with visualisations. Imagine how you absorb positive energy with each inhalation and release negative energy with each exhalation.
Extending the exhalation
Also, change the duration of your inhalation and exhalation and test the effect on your body. Some people experience more profound relaxation with longer exhalations.
Experiment with different changes and playfully find the best individual way for you to achieve greater relaxation.
Scientific findings on cyclical sighing
In addition to activating the parasympathetic nervous system and dampening the activity of the sympathetic nervous system, it has even been shown to reduce the release of stress hormones such as cortisol.
The results of research at Stanford University confirm that this breathing technique is an effective means of coping with anxiety and promoting mental clarity.
The breathing technique is a valuable addition to other relaxation techniques and therapeutic methods. Through conscious breathing and activation of the vagus nerve, it also complements other methods of neuromodulation.
Preparation for the workshop retreat
What to expect at the retreat at Gutshaus Ludorf
In January, an intensive workshop retreat dedicated to the topic of emotion regulation awaits you at Gutshaus Ludorf. The focus is on teaching the SYSTEM method, a holistic approach to promoting emotional authenticity.
The retreat includes a seminar that deals intensively with the principles and practical applications of the SYSTEM method. Together with practical exercises, you will gain valuable insights and individual support to strengthen your emotional regulation skills.
A special highlight is the book presentation on the evening before the seminar, where you will have the opportunity to learn more about the theoretical foundations of the method and exchange ideas with other participants and the author. Please take advantage of this opportunity to engage intensively with your emotions and develop new strategies for authentic emotional regulation in the relaxed atmosphere of the Ludorf manor house with its charming surroundings in the southern Müritz region. We will also integrate the breathing technique of cyclical sighing into our work and utilise its calming effect.
Integrating breathing techniques into your personal practice
Integrating cyclical sighing into your personal practice can be a valuable tool for stress management and promoting emotional well-being. Start incorporating the breathing technique into your daily routine. Take a few minutes several times a day to breathe consciously and experience the calming effect on your body and mind. Use cyclical sighing in stressful situations to calm down and regulate your emotions quickly. Experiment with different variations of the breathing technique to find out what works best for you. With regular practice, physiological sighing becomes a natural stress response, helping you to go through your day feeling calmer and centred. In a way, breathing allows you to find more inner balance. Cyclic sighing is also a great addition to other breathing exercises.
Questions & answers about participating in the retreat at Gutshaus Ludorf
Who can participate?
The retreat is aimed at people who want to deepen their emotional skills and learn new ways of dealing with stress, overload or inner turmoil. It is suitable for everyone, regardless of whether you already have therapeutic or meditative experience.
What can I expect from the workshop?
You will experience an intensive weekend that combines elements of psychotherapy, mindfulness and bodywork. In a small group, through individual reflection and guided exercises, you will learn to recognise and understand emotional patterns and regulate them using the SYSTEM method. Theory and practice intertwine – with space for exchange, silence and personal development.
What is the schedule for the weekend?
The retreat begins on Friday evening (16 January 2026) with a public book presentation by Dr Dirk Stemper. The workshop takes place on Saturday and Sunday (17–18 January). There will be plenty of time between sessions for breaks, walks or conversations at Ludorf Manor House.
Do I need any prior knowledge?
No. The seminar is open to anyone who wants to understand themselves better and develop a new, more mindful approach to their emotions.
How many participants are there?
The group size is deliberately limited to a maximum of twelve people to ensure a personal and protected working atmosphere.
What is included in the price?
The seminar fee covers participation in the workshop, materials, accompanying documents and snacks. Accommodation and individual meals are booked separately through Gutshaus Ludorf. Depending on the room category, the total price (seminar + accommodation) ranges from approximately £499 to £670.
How do I book my participation?
Registration is done directly through Gutshaus Ludorf. If you have any questions about the content, please contact info@praxis-psychologie-berlin.de.
What should I bring with me?
Comfortable clothing, an open mind, writing materials and – ideally – some time before and after the seminar to let the impressions sink in.
Is it possible to cancel?
Yes. Cancellation is free of charge up to four weeks before the start of the seminar. The cancellation policy of Gutshaus Ludorf applies to accommodation and restaurant reservations.
What is the aim of the retreat?
The retreat aims to promote emotional clarity, enable participants to experience physical and mental self-regulation, and provide them with a toolkit for everyday life. It is not about self-optimisation, but about self-understanding – about "doing less" and "feeling more".
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