EPISODE · Apr 14, 2026 · 22 MIN
4. Cyclic Sighing as a Regulatory Strategy
from Re LAB · host relab
In this episode, we discuss a specific breathwork strategy to support regulating our nervous systems called cyclic sighing, including the rationale for using it, ways to consider enhancing this practice, and how to fit it into your nursing practice. SHOW NOTES Breathwork Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432–14. https://doi.org/10.1038/s41598-022-27247-y Cyclic Sighing Legget, H. (2023). ‘Cyclic sighing’ can help breathe away anxiety. Stanford Medicine. https://med.stanford.edu/news/insights/2023/02/cyclic-sighing-can-help-breathe-away-anxiety.html Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895–100895. https://doi.org/10.1016/j.xcrm.2022.100895 Huberman, A. [Host]. (). How to breathe for optimal health, mood, learning, & performance. https://www.youtube.com/watch?v=x4m_PdFbu-s Oxytocin and Self-Touch von Au S, Marsh N, Jeske V, Hurlemann R, Lausberg H. Effects of self-touch and social-touch on peripheral oxytocin concentrations: A study conducted during the COVID-19 pandemic. Physiol Behav. 2025 Nov 1;301:115061. doi: 10.1016/j.physbeh.2025.115061. Epub 2025 Aug 12. PMID: 40812607. Uvnäs-Moberg K, Handlin L, Petersson M. Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation. Front Psychol. 2015 Jan 12;5:1529. doi: 10.3389/fpsyg.2014.01529. PMID: 25628581; PMCID: PMC4290532. Takayanagi Y, Onaka T. Roles of Oxytocin in Stress Responses, Allostasis and Resilience. Int J Mol Sci. 2021 Dec 23;23(1):150. doi: 10.3390/ijms23010150. PMID: 35008574; PMCID: PMC8745417. Self Compassion Kristin D. Neff. 2023. Self-Compassion: Theory, Method, Research, and Intervention. Annual Review Psychology. 74:193-218. https://doi.org/10.1146/annurev-psych-032420-031047 Barlow, M. R., Goldsmith Turow, R. E., & Gerhart, J. (2017). Trauma appraisals, emotion regulation difficulties, and self-compassion predict posttraumatic stress symptoms following childhood abuse. Child Abuse & Neglect, 65, 37–4. https://doi.org/10.1016/j.chiabu.2017.01. 006 López-Castro, T., Saraiya, T., Zumberg-Smith, K., & Dambreville, N. (2019). Association between shame and posttraumatic stress disorder: A meta-analysis. Journal of Traumatic Stress, 32(4), 484–495. https://doi.org/10.1002/jts.22411 Internal Family Systems Schwartz, R. (2021). No bad parts: Healing trauma and restoring wholeness with the Internal Family Systems Model. Sounds True. Schwartz, R. (2024). The Internal Family Systems workbook: A guide to discover your self and heal your parts. Sounds True. Anderson, F. G., Sweezy, M., & Schwartz, R. C. (2017). Internal family systems skills training manual: Trauma-informed treatment for anxiety, depression, PTSD & substance abuse. PESI publishing & media. Hodgdon, H. B., Anderson, F. G., Southwell, E., Hrubec, W., & Schwartz, R. (2022). Internal Family Systems (IFS) therapy for posttraumatic stress disorder (PTSD) among survivors of multiple childhood trauma: A pilot effectiveness study. Journal of Aggression, Maltreatment & Trauma, 31(1), 22–43. https://doi.org/10.1080/10926771.2021.2013375
What this episode covers
In this episode, we discuss a specific breathwork strategy to support regulating our nervous systems called cyclic sighing, including the rationale for using it, ways to consider enhancing this practice, and how to fit it into your nursing practice. SHOW NOTES Breathwork Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432–14. https://doi.org/10.1038/s41598-022-27247-y Cyclic Sighing Legget, H. (2023). ‘Cyclic sighing’ can help breathe away anxiety. Stanford Medicine. https://med.stanford.edu/news/insights/2023/02/cyclic-sighing-can-help-breathe-away-anxiety.html Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895–100895. https://doi.org/10.1016/j.xcrm.2022.100895 Huberman, A. [Host]. (). How to breathe for optimal health, mood, learning, & performance. https://www.youtube.com/watch?v=x4m_PdFbu-s Oxytocin and Self-Touch von Au S, Marsh N, Jeske V, Hurlemann R, Lausberg H. Effects of self-touch and social-touch on peripheral oxytocin concentrations: A study conducted during the COVID-19 pandemic. Physiol Behav. 2025 Nov 1;301:115061. doi: 10.1016/j.physbeh.2025.115061. Epub 2025 Aug 12. PMID: 40812607. Uvnäs-Moberg K, Handlin L, Petersson M. Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation. Front Psychol. 2015 Jan 12;5:1529. doi: 10.3389/fpsyg.2014.01529. PMID: 25628581; PMCID: PMC4290532. Takayanagi Y, Onaka T. Roles of Oxytocin in Stress Responses, Allostasis and Resilience. Int J Mol Sci. 2021 Dec 23;23(1):150. doi: 10.3390/ijms23010150. PMID: 35008574; PMCID: PMC8745417. Self Compassion Kristin D. Neff. 2023. Self-Compassion: Theory, Method, Research, and Intervention. Annual Review Psychology. 74:193-218. https://doi.org/10.1146/annurev-psych-032420-031047 Barlow, M. R., Goldsmith Turow, R. E., & Gerhart, J. (2017). Trauma appraisals, emotion regulation difficulties, and self-compassion predict posttraumatic stress symptoms following childhood abuse. Child Abuse & Neglect, 65, 37–4. https://doi.org/10.1016/j.chiabu.2017.01. 006 López-Castro, T., Saraiya, T., Zumberg-Smith, K., & Dambreville, N. (2019). Association between shame and posttraumatic stress disorder: A meta-analysis. Journal of Traumatic Stress, 32(4), 484–495. https://doi.org/10.1002/jts.22411 Internal Family Systems Schwartz, R. (2021). No bad parts: Healing trauma and restoring wholeness with the Internal Family Systems Model. Sounds True. Schwartz, R. (2024). The Internal Family Systems workbook: A guide to discover your self and heal your parts. Sounds True. Anderson, F. G., Sweezy, M., & Schwartz, R. C. (2017). Internal family systems skills training manual: Trauma-informed treatment for anxiety, depression, PTSD & substance abuse. PESI publishing & media. Hodgdon, H. B., Anderson, F. G., Southwell, E., Hrubec, W., & Schwartz, R. (2022). Internal Family Systems (IFS) therapy for posttraumatic stress disorder (PTSD) among survivors of multiple childhood trauma: A pilot effectiveness study. Journal of Aggression, Maltreatment & Trauma, 31(1), 22–43. https://doi.org/10.1080/10926771.2021.2013375
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4. Cyclic Sighing as a Regulatory Strategy
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