Cyclic Sighing Protocol

Breathe away stress and anxiety

Problem it solves

Suboptimal health habits undermine energy, performance, and longevity; this framework provides specific evidence-based practices to build a sustainable physical and mental health foundation.

Best for

Individuals seeking a quick and effective stress reduction technique

Not ideal for

Those with respiratory issues or panic disorders

Overview

Why this framework exists

The Cyclic Sighing Protocol involves a specific pattern of breathing to reduce stress and anxiety. This protocol can be used in conjunction with the Interoceptive vs Exteroceptive Balance Framework to enhance emotional regulation.

Core principles

3 total

The protocol involves a double inhale through the nose followed by a long exhale through the mouth.
The cycle is repeated for a duration of 5 minutes.
The protocol can be adapted to individual needs and preferences.

Steps

2 steps

Initiate the Protocol
Find a comfortable and quiet space to practice the protocol. Sit or lie down in a relaxed position.
Pro tipClose your eyes to focus on your breath.
WarningAvoid practicing the protocol if you have a history of panic attacks or anxiety disorders.
Repeat the Cycle
Repeat the double inhale and long exhale cycle for 5 minutes, focusing on the sensation of the breath.
Pro tipTry to maintain a consistent pace and rhythm.
WarningIf you experience discomfort or anxiety, stop the protocol and consult a healthcare professional.

Checklist

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Practice the protocol consistently for 5 minutes a day.
Focus on the sensation of the breath.
Avoid practicing the protocol if you have a history of panic attacks or anxiety disorders.