A promising study is not a universal prescription
Cyclic sighing has received attention because it was compared directly with other brief breathing practices and mindfulness meditation. The result is interesting, but a named protocol should not become a demand to breathe through discomfort.
What participants actually did
Balban and colleagues randomized adults to three structured breathing practices or mindfulness meditation for five minutes a day over 28 days. All groups improved in positive affect; the exhale-emphasized cyclic-sighing group showed the largest daily increase in positive affect and a reduction in respiratory rate. Read the study.
Why the comparison needs context
This was a remotely conducted short study in volunteers, not a clinical trial of Healing Rituals’ breathwork or a treatment comparison for diagnosed anxiety. Participants knew which practice they received, and the findings do not show that more intense breathing is better.
Adaptation is part of safety
If repeated sighs create dizziness, tingling, panic, pressure or air hunger, stop and return to ordinary breathing. People with relevant respiratory, cardiovascular, pregnancy, fainting or panic concerns should seek individualized advice. Continue with comfortable pacing, comfort over intensity, or gentle breathwork.
The smallest effective version may be the best one
Research protocols are designed for comparison, not to establish a universal daily requirement. In personal practice, one or two comfortable, unforced sighs may be plenty—or ordinary breathing may be the better choice. Do not combine techniques, extend breath holds or increase intensity in pursuit of a stronger effect. A sustainable practice should leave you oriented and able to continue your day, not depleted, euphoric or frightened.
Verified source
- Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895.Remote randomized study of 108 completers practicing five minutes daily for 28 days; outcomes were short-term, adherence was self-reported and the study did not establish treatment for an anxiety disorder. Full text or a complete evidence page was accessible. No correction or retraction notice was identified during the 2026-10-02 research check.
About this reading
This educational article distinguishes the intervention studied from Healing Rituals’ personalized wellness work. It is not medical, psychiatric, palliative or relationship treatment and does not promise a clinical outcome.
Learn about Lauren and the practice