Science Says: Sigh Your Stress Away (This Beats Meditation)

Meditation vs. breathwork smackdown... which one wins?

Ever feel like you're one deadline away from hiding under your desk? 

Before you start Googling "pillow fort for office," I've got some news that might just save your sanity (and your professional reputation).

I’m sure you’ve heard before that meditation is a go-to for stress relief… but hold onto your ergonomic chair. Science is about to drop a surprising truth bomb that'll make you rethink your stress-relief strategy.

A Not-So-Secret, Super Potent Weapon Against Stress 

In a recent study, a group of smarty-pants Stanford scientists compared several mindfulness methods, including different types of breathwork and standard meditation. 

Their victims participants practiced for just five minutes a day. (Yeah, you heard that right. Totally doable!) And guess what? 

While meditation did its thing, one of the breathwork groups saw the biggest impacts in terms of mood and stress. 

Turns out, all that time you’ve spent trying to "quiet your mind" could have been better spent... sighing. Yes, you read that right – sighing. But not just any sigh. We're talking about "cyclic sighing." 

What is Cyclic Sighing All About? 

Cyclic sighing is a fancy term for a simple technique.

All you have to do is inhale quickly through your nose. When your lungs are just about full, top it off with another shorter breath in. 

Then release though one longer, satisfying exhale through your mouth.

It’s like this:

That's it! No complicated mantras, no pretzel-like poses. Just breathe in, breathe in, and breathe out. Rinse and repeat for five minutes and voilà—stress be gone.

Why Breathwork Beats Meditation

Meditation is great... if you have the patience of a saint and the mind of a Zen master, or at least aspire to. 

But if you’re juggling deadlines, Zoom calls, and that client who just doesn't understand the concept of business hours, cyclic sighing is a game-changer.

Of course I’m gonna tell you why.

• It’s quick: Five minutes and you're good to go.

• It’s active: If sitting still drives you nuts, breathwork gives you something to do and keep track of.

• It’s instant: You’ll feel the effects right away. No hours-long practice needed.

• It’s sneaky: You can do it while waiting for your coffee to brew – or my personal favorite, in traffic – and no one will even know you're secretly de-stressing.

• It's physiological: Cyclic sighing can quickly move you from “run for your life” into “rest like you’re royalty” mode.

As for the actual science-y bit, it’s that last part – the downshifting of your nervous system – that makes cyclic sighing super-effective. 

I bet you weren’t expecting such a fascinating tidbit for your next dinner party. You can thank me later 😉

A Challenge? Not Really…

Here's my challenge to you this week, and it’s pretty easy to do:

Try cyclic sighing for just five minutes a day. 

Schedule a reminder on your phone, or maybe pair it with something else you already do daily (brushing your teeth, waiting for your computer to update for the 47th time this week, blah blah, you get the idea).

Set a timer. Do it for five minutes. Feel ahhhh-mazing afterwards and bask in your own fabulousness.  

Last Gasp

If it seems like I’m knocking meditation… well, maybe I am. 🤭 

But only a little! I meditate, myself. At least, I try to - more days a week than not.

I just find breathwork easier for the most part, and it’s got all those benefits I mentioned above. 

And of course, your breath is always with you (I mean, I hope so… otherwise you've got bigger problems). 

So next time you're feeling overwhelmed and over it, just remember: breathe in, breathe in, let it all out. It's like telling stress to talk to the hand, but with your lungs.