5 Minute Guided Cyclic Sighing - Andrew Huberman

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Cyclic sighing, also known as the "physiological sigh" or "double inhale", is an innate breathing pattern that we do all the time involuntarily about every 5 minutes, including the moments before we are about to fall asleep, during sleep, and when we cry. It has recently been adapted by Andrew Huberman into a breathwork practice aimed at reducing stress and anxiety.

IMPORTANT: Do the breathing exercise while sitting or lying down on a couch or bed – never in a situation that could put you in danger if you were to faint, such as in water, in the bath, or while driving.

If the breathing speed is too rapid for you, or you begin to feel lightheaded, we recommend slowing the video speed to 75%.

[lauraeforsyth]

How to: gently inhale through your nose, then at the top of the inhale, draw in a bit more breath to fill up completely. Then, sigh it all out through your mouth for about twice as long as the inhalation.
Pattern: inhale 1, inhale .25, exhale 2, repeat.

Recently published study that found cyclic sighing to be more effective at improving mood and sleep than some other also-beneficial patterns: 10.1016/j.xcrm.2022.100895

[sharplez]

I can't believe how relaxing this is. Holy crap

[kelranahart]

I do this with my morning cold shower, gives me something to focus on while I fight off imminent death

[Sandra-uou]

Thank you so much!
I was facing various chronic medical issues over the last 40 years and in the end all got so much worse when I was stressed. Of course I still face stressful moments but now I finally have an option to face my reactions.
Now I have a simple tool and 0 cost tool that I can use to stop overthinking that lead to negative emotions and bodily reactions. And the best is, that it only takes a few minutes.
I am sure this tool cannot only help me but is useful for so many people who are facing stress related issues.

[jog]

Thank you from New Zealand. ❤️
This was a good rhythm for me and helped me get through the 5 minutes.
I am going to do this daily.
Much appreciated. ❤️

[THESKIPGILBERTO]

Such a powerful exercise. Thank you. This breathing has helped me tremendously this last month. Can't wait to see the results 6 months from now.👍

[emilyb]

Good video, would be good to show one round with him visible or explain in text. Fyi - inhale through nose, then extra inhale on top again via nose.... then out slowly through mouth.

[rubenvrolijk]

Perfect rythm for me, thanks! After the last exhale I do a breath hold, works really well with this.

[elm]

I screwed up and exhaled through the nose. Later learned it’s exhale through the mouth via comments. I hope I didn’t negate the benefit of this breathing exercise by doing that. 😕 Will do it correctly next time. Looking forward to making this part of my regular daily routine as stress is really getting to me right now in my life.

[mrsmitty]

Why the double inhale instead of one long inhale?

[Dakota.Covers]

New to this. I prefer to listen at half speed and exhale through the nose. I’m not sure of the reason for exhalation through the mouth and if it matters much.

[vlddy]

Am I doing it too slow if I slow it down to half speed?

[aswann]

Why do I get cramps when I attempt this?

[chrishensey]

How often daily can we do this ?thanks

[WhenTheTreesSpeakVietnamese]

This video is wrong. The exhalation is way too fast. People who have been following video were duped. It still works but nowhere near as good as the proper tempo.

[Nagendraprabhu]

I am getting yawn when I did this third time

[joymahiko]

"Guided cyclic sighing"?! Is that how the UNICORNS did it?