Mind Body
Cyclic Sighing
Cyclic sighing is a timed breathing exercise that pairs a double inhale with a long exhale. It helps you practice relaxed, controlled breathing.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit or lie in a supported position.
- Breathe normally for a few cycles.
- Take a breath in through your nose.
- Add a smaller nasal inhale before breathing out.
- Exhale slowly through your mouth, taking longer than the two inhales combined.
- Repeat this breathing pattern for your chosen time.
- Return to your natural breathing rhythm.
Form cues
- Keep your shoulders loose.
- Let your jaw relax.
- Let each cycle flow without breath holds.
Common mistakes
- Forcing a full inhaleUse an easy breath depth rather than trying to fill your lungs completely.
- Squeezing out the last airEnd the exhale comfortably instead of pushing until you feel empty.
- Chasing a strict breath countUse a comfortable pace rather than forcing yourself to match a fixed number of seconds.
Safety
Repeated breaths that are too deep or too fast can cause overbreathing, leading to dizziness, tingling, or air hunger. Lightheadedness can make standing or walking unsafe.
- Stop if you develop dizziness, tingling, chest discomfort, or air hunger.
- Allow your breathing and balance to return to normal before getting up.
- Practice only where a brief loss of attention would be safe, never while driving or in water.
If you have a heart or lung condition, or controlled breathing triggers panic, ask a doctor or physiotherapist whether this practice is appropriate for you.
Muscles worked
Primary muscles not listed
Equipment
No equipment needed.
Sets and reps
- Sets
- 1
- Target
- 60–120 seconds
- Rest
- No rest timer
If this feels comfortable, gradually extend the session toward 300 seconds.