The Best Aid for Sleep: Cyclic Sighing

Breathing rituals have been a central part of yogic and other meditative traditions. Cyclic sighing is a breathing technique derived from those traditions, and has been shown to activate the parasympathetic nervous system. The parasympathetic nervous system is the "rest and digest" component of the autonomic nervous system that counterbalances the "fight or flight" sympathetic arousal and activation system.
The vast majority of individuals with sleep problems have intact sleep systems, but have over-activated arousal systems that are not shutting off at night and allowing sleep to take over. Cyclic sighing is a powerful way to move into sleep mode - and stay there all night.
One prominent study released in early 2023 by Stanford researchers, showed that just five minutes a day of cyclic sighing reduced blood pressure, heart rate, and improved mood -- and was more effective than five minutes of mindfulness meditation. So far there are no controlled studies of cyclic sighing for sleep. But my personal experience, and that of dozens of patients, have convinced me how helpful cyclic sighing can be.
References:
Brief structured respiration practices enhance mood and reduce physiological arousal (2023)
www.cell.com/c...
Assessment of the Effects of Pranayama/Alternate Nostril Breathing on the Parasympathetic Nervous System in Young Adults
www.ncbi.nlm.n...
Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function
www.ncbi.nlm.n...
Hyperarousal in insomnia disorder: Current evidence and potential mechanisms 2023
onlinelibrary....
Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity
www.frontiersi...
General:
Psychiatrist, neuroscientist, and author John Kruse, MD, PhD presents practical, actionable, well-researched information about treatment options that scientists and clinicians recommend for adult ADHD and other mental health conditions. Subscribe if you're curious about how neuro-atypical brains can optimize their functioning in our shared, and somewhat strange, world.
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[@jumplinjake]

public service announcement so you don't fall asleep waiting for how to do the technique: 20:03 how to do it. 17:17 5 min/day. 19:00 if you can't do it for 5 min.

[@C-wey]

Keep it goin' Doc. It's always great to see qualified individuals who share their knowledge for the sake of those who hear it.

[@DrJohnKruse]

Thank you!

[@donnavorbach215]

Thanks Doc!❤

[@DrJohnKruse]

You're welcome!

[@rdklkje13]

Thank you, and happy holiday(s)!

[@supracurious]

I will be applying this! Thank you!

[@DrJohnKruse]

I'd be happy to hear how it works or doesn't work for you.

[@BecPlumbe]

Thanks Doctor. This seems very doable - I’m going to give it a try over the holidays. Have a great break!

[@donnavorbach215]

How are you doing?

[@Yourfather44628]

​@@donnavorbach215cool