Everything you need to know about cyclic sighing, the physiological sigh technique, and the Cyclic Sighing app — how it works, timing, safety, and what the $9.99 purchase includes.
About Cyclic Sighing
Cyclic sighing is a breathing pattern built around the physiological sigh: a full inhale through the nose, immediately followed by a second, shorter "top-off" inhale through the nose, then one long, slow exhale through the mouth. Repeating this cycle for a few minutes is what people mean by "cyclic sighing."
The physiological sigh is a natural breathing reflex the body already uses — a double inhale followed by a long exhale — to re-inflate small collapsed air sacs in the lungs. Cyclic sighing takes that same reflex and repeats it on purpose, at a deliberate pace, as a structured practice.
Both inhales go in through the nose. The exhale goes out through the mouth. That's the defining shape of the technique — it's what separates cyclic sighing from most other paced-breathing methods, which typically keep everything nasal.
No — they're different techniques. Box breathing uses four equal phases (inhale, hold, exhale, pause) at a matched count. Cyclic sighing uses two inhales of different lengths followed by one long exhale, with no hold. If you're curious about box breathing specifically, our sister app Breathe Even is built around that technique.
The most-cited study is Balban et al. (2023), published in Cell Reports Medicine, which compared several brief daily breathing practices over four weeks. Cyclic Sighing app isn't affiliated with the study's authors or institution — it's simply built to guide the same general pattern the study examined.
How to Practise
Most sessions in the app run around five minutes, which lines up with the daily duration used in published research. That said, the custom timing feature lets you run a shorter session — even ninety seconds — if that's the gap you actually have.
They're three timing patterns built around the same core ratio — an exhale roughly twice the length of the two inhales combined. Calm (2:1:6) is quickest and works well for a fast reset; Relax (3:1:8) is a bit slower; Rest (3:2:10) is the longest and often used to wind down.
Yes. Seated or lying down both work. Seated is often easier for the deliberate double-inhale motion; lying down can suit the Rest pattern well if you're using it to wind down before sleep.
Safety & Suitability
The most common cause is a first inhale that's too forceful, or moving through rounds too quickly. To ease into it:
Cyclic sighing is a general wellness practice, not a medical treatment. If you're pregnant, under 18, or have a diagnosed condition — including cardiovascular, respiratory, or anxiety-related conditions — consult your healthcare provider before starting.
No. Cyclic sighing is a general wellness practice, not a medical treatment, diagnosis, or therapy for anxiety disorders, sleep disorders, or any other condition. Some early research points to a possible connection with mood and physiological arousal, but that doesn't make it a proven or substitute treatment. If you have a relevant condition, please work with a qualified healthcare provider.
About the Cyclic Sighing App
Cyclic Sighing is free to download, and that includes guided Calm sessions, the mood journal, daily goal setting, and time-based reminders. A one-time $9.99 purchase unlocks Pro for life — the Relax and Rest patterns, custom exercise settings, breathing statistics, Mood Insights, optional Apple Health sync, Home Screen and Live Activity widgets, smart location-based reminders, and Skip Day streak protection. No subscription, no recurring fee.
Yes — Cyclic Sighing works fully offline. No internet connection is required for any feature, so it's reliable on a flight, with no signal, or anywhere you'd rather practise without a connection.
No account required. Cyclic Sighing doesn't require sign-up, login, or any personal information to use. Just download and start your first session. See our Privacy Policy for full details on what data the app collects (essentially none).
A quick pre-session check-in captures how you're feeling before you breathe, and a post-session check-in tracks how the session affected your mood. Every entry is tied to the session around it, so Mood Insights can show monthly and yearly patterns — filterable by feeling — rather than a disconnected mood log.
Yes, and it's optional. Cyclic Sighing can log completed sessions as Mindfulness minutes in Apple Health if you choose to turn that on. Apple Health data never leaves your device without your consent.
The Home Screen widget gives you today's practice at a glance and a one-tap way into a session. The Live Activity widget shows an in-progress session right on your lock screen, so you can follow along without unlocking your phone.
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