In the February 2023 Journal Watch, there was a link to a study that showed that Cyclic sighing is more effective than mindfulness meditation for improving mood and reducing stress. In a randomized controlled study, daily breathwork — especially cyclic breathing, which emphasizes shorter inhalations and prolonged exhalations — was associated with greater improvement in mood and a slower respiratory rate than mindfulness meditation. "We were pleased that just 5 minutes a day of the breathing exercises positively affected mood and resulted in slower respiratory rate, indicating reduced arousal.” The findings were published online January 10 in Cell Reports Medicine.
Stanford, where the study was done, provides an excellent video which explains the study and provides instructions on how to do the breathing/sighing technique.
If you prefer the written word, check out Stanford’s article Cyclic Sighing Can Help breathe Away Anxiety
This past fall, a new study was released that showed that strengthening diaphragm and other breathing muscles not only promoted heart health but it reduced high blood pressure. NPR has a good over view of the study, that you can listen to or read. Daily ‘breath training’ can work as well as medicine for high blood pressure.
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