Happiness Break: A Breathing Technique To Help You Relax, with Dr. David Spiegel (Cyclic Sighing)

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Oct 3, 2024

Dr. David Spiegel, a Stanford researcher specializing in breathwork practices, shares insights on cyclic sighing to combat stress and anxiety. He breaks down the breathing technique, emphasizing the importance of slow, controlled exhales. Listeners learn how this simple practice can calm the nervous system and enhance overall well-being. The session includes a guided breathing exercise, demonstrating how conscious breathing can effectively manage emotional arousal and promote relaxation.

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Intro

00:00 • 2min

Guided Breathing Technique for Relaxation

02:14 • 3min

Cyclic Sighing: A Breathing Technique for Relaxation

05:33 • 4min

Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety.

Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being.

Transcript: https://tinyurl.com/3dtwyk44

Time: 5 minutes

Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.
First Inhale: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.
Second Inhale: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.
Exhale: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.
Repeat the Cycle: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.
Reflect and Relax: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind.

Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app Reveri.

Read Dr. Spiegel’s cyclic sighing study here: https://tinyurl.com/mrxbkyr2

Related Science of Happiness episodes:
Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh

Related Happiness Break episodes:
A Mindful Breath Meditation, With Dacher Keltner: https://tinyurl.com/mr9d22kr