Cyclic sighing, a straightforward breathing exercise, has emerged as an effective tool for reducing anxiety and fostering relaxation. Presented by pro-surfer and chemistry professor Sarah Gerhardt alongside Stanford psychologist David Spiegel, this technique helps shift the body's stress response through intentional breaths.
- Cyclic sighing is a controlled breathing method proven to reduce anxiety.
- Practicing just five minutes daily can lower respiratory rate and improve mood.
- Pro-surfer Sarah Gerhardt shares how breathwork is key both on waves and in life.
What happened
Sarah Gerhardt, a professional surfer and chemistry professor who has faced intense physical challenges like surfing 60-foot waves, adapted the breathing techniques she uses in extreme sports for everyday stresses. While she has breathwork routines tailored for physical activity, she found herself without a method to manage common anxieties such as being stuck in traffic or facing nerves in social interactions.
To fill this gap, Gerhardt explored cyclic sighing, a controlled breathing practice that involves extended inhale and exhale cycles. Together with Stanford psychiatrist David Spiegel, she introduced how this simple technique can quickly decrease feelings of panic and promote relaxation. Their collaboration highlights how five minutes of focused breath control daily can positively influence both emotional state and physical breathing patterns.
Why it feels good
Cyclic sighing works by altering the body’s natural stress responses, specifically by reducing elevated respiratory rate and easing the nervous system. The deliberate deep breaths signal the brain to calm down, which in turn lowers heart rate and reduces anxiety symptoms. This physiological change helps transform moments of overwhelming stress into opportunities for composure and peace.
The feeling of control over breath during cyclic sighing also provides psychological relief. It empowers practitioners to manage discomfort and anxiety without relying on external factors. For someone like Gerhardt, who regularly trains her body to stay calm in chaotic environments, this technique extends beyond physical challenges and into everyday emotional resilience.
What to enjoy or watch next
Those interested in trying cyclic sighing can find guided instructions and related mindful breathing practices that complement this technique. The Science of Happiness podcast, where Gerhardt and Spiegel shared their insights, offers additional resources such as meditations and exercises designed to enhance overall wellbeing through mindful breath awareness.
For a deeper dive into how breathing techniques improve mental health, listeners can explore Dr. David Spiegel’s published research on cyclic sighing and its impact on mood and respiratory function. Engaging with these materials provides practical tools to weave calm breathing into daily routines, helping to navigate stress with greater ease and confidence.