Lesson
A simple breath with a long exhale
In a month-long study, a double inhale and a long, slow exhale lifted mood and lowered breathing rate more than mindfulness meditation.
Cyclic sighing is simple: breathe in through the nose, take a second short sip of air on top, then let a long, slow exhale out through the mouth. In a month-long study it improved mood and lowered physiological arousal more than mindfulness meditation. Nightlight's breathing follows the same shape: a short swell in, a long fade out.
Sources
Evidence label: Good evidence. What the labels mean.
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