Brief structured respiration practices enhance mood and reduce physiological arousal

This randomized controlled trial compared three 5-minute breathwork exercises—cyclic sighing, box breathing, and cyclic hyperventilation—with mindfulness meditation over 28 days. Breathwork, especially cyclic sighing, significantly improved mood and reduced respiratory rate compared to mindfulness. Cyclic sighing involves extended exhalation, which enhances vagal tone and emotional regulation. While all interventions reduced anxiety and negative emotions, breathwork’s effects on positive affect increased with adherence, highlighting its potential as a simple, scalable tool for stress and mood management.

Practicing 5 minutes of cyclic sighing daily can improve mood and regulate physiological stress responses. This breathwork, which emphasizes extended exhalation, is accessible and effective. However, long-term studies are needed to confirm its broader mental health impacts. For best results, integrate it with other mindfulness or stress-management techniques. Consistency in practice enhances benefits, making it a valuable addition to mental wellness routines.