When stress follows you into the evening, a simple breathing exercise can seem like an appealing way to settle down. But do different techniques make a measurable difference? In a four-week study, researchers compared several brief breathing practices with mindfulness meditation. One method—cyclic sighing—stood out on some measures, though the study did not test whether it helped people sleep.
The distinction matters. A calming routine may feel useful at bedtime, but that is not the same as evidence that it treats insomnia. The research offers a small, practical experiment in stress management, not a new sleep cure.
What the study tested
Researchers randomly assigned 108 participants to one of four groups: three groups practiced different forms of structured breathing, while a comparison group practiced mindfulness meditation. Participants used guided exercises for five minutes a day over 28 days. The study, published in Cell Reports Medicine, tracked daily reports of mood and anxiety, along with respiratory rate.
One breathing method was cyclic sighing: a slow inhale through the nose, followed by a second, smaller inhale before a long exhale through the mouth. The other breathing groups practiced box breathing—equal-length inhales, holds, exhales and pauses—or cyclic hyperventilation with breath retention. These are distinct exercises, not interchangeable instructions to breathe as deeply or quickly as possible.
Across the groups, participants reported changes over the month. The researchers found that breathing practices, particularly cyclic sighing, were associated with a greater increase in positive mood than the mindfulness exercise. The cyclic-sighing group also showed the largest reduction in respiratory rate. These results suggest that the way a person breathes may matter to how a short practice feels, but they do not establish that one exercise will work best for everyone.
Why the long exhale gets attention
Cyclic sighing emphasizes a drawn-out exhale. That makes it different from practices that focus on holding the breath or matching each part of a breathing cycle. The study measured respiratory rate as well as participants’ reports, giving researchers more than one way to observe change. Still, a slower rate during or after practice is not, by itself, proof of lasting stress relief or better health.
The exercise is also brief enough to fit into an ordinary routine. Someone curious about it could try a few minutes during a quiet break or as part of a wind-down ritual, rather than treating it as a demanding workout. The study used guided sessions, so a person trying the method should keep the breaths comfortable and avoid forcing a very large inhale or an unusually long exhale.
What this study cannot tell us about sleep
Sleep was not the outcome the researchers tested. The trial therefore cannot show that cyclic sighing shortens the time it takes to fall asleep, prevents nighttime waking or treats insomnia. It also cannot establish how long any changes last after the four-week practice period.
There are other limits. The study involved a relatively small group and compared active practices rather than including a no-practice control group. Participants knew which exercise they were doing, and some outcomes relied on their own reports. The findings are promising, but they need to be interpreted as evidence about this study’s participants and measures—not a guarantee of results for people with persistent anxiety, a sleep disorder or a medical condition.
For ongoing insomnia, established treatments such as cognitive behavioral therapy for insomnia (CBT-I) have a different and more direct evidence base. A breathing routine may be a personal relaxation tool, but it should not replace appropriate care. If sleep problems persist or interfere with daily life, a health professional can help identify the cause and discuss treatment options.
A low-pressure way to try it
If you want to explore cyclic sighing, the study’s five-minute daily format offers a simple starting point: take a comfortable inhale through the nose, add a small second inhale, then let the air out slowly through the mouth. Repeat at an easy pace. You do not need to maximize the size of each breath, and stopping is sensible if you feel dizzy, uncomfortable or more anxious.
Think of the practice as an experiment in noticing your response, not a test you have to pass. You might try it at the same time each day for a short period and observe whether it feels calming. If focusing on breathing is uncomfortable, choose another quiet activity instead. The most useful routine is one that feels safe and manageable—and the research leaves room for individual differences.
The study’s broader takeaway is modest but useful: a few minutes of structured breathing can be studied as a distinct practice, and different techniques may produce different short-term results. For people seeking a calmer transition into the evening, that makes breathing worth exploring carefully. It does not yet make it a proven sleep treatment.
