Cyclic Sighing: A Simple Yet Powerful Tool for Coping with Traumatic Grief and PTSD

Grief is a storm that can consume everything in its path. When that grief comes from a tragic loss—especially a violent or unexpected one—it can leave lasting emotional and physical scars. PTSD (Post-Traumatic Stress Disorder) often intertwines with this kind of grief, making it difficult to breathe, rest, or find a sense of safety.

But what if something as simple as breathing could help?

What Is Cyclic Sighing?

Cyclic sighing is a controlled breathing technique that focuses on exhaling longer than inhaling. This activates the parasympathetic nervous system, which helps the body shift from a state of stress to one of calm.

A study from Stanford University found that just a few minutes of cyclic sighing per day can significantly reduce stress and improve mood. Unlike other deep breathing techniques, cyclic sighing works by emphasizing slow, extended exhales—helping to naturally regulate the nervous system.

How to Practice Cyclic Sighing

You can try cyclic sighing in just a few minutes:

1. Inhale deeply through your nose until your lungs are about halfway full.

2. Take a second, smaller inhale to fully expand your lungs.

3. Exhale slowly and fully through your mouth until all the air is released.

4. Repeat for 3 to 5 minutes.

Focusing on the long, slow exhale is key—it signals to your brain that it’s safe to relax.

How Cyclic Sighing Helps with Grief and PTSD

When grief or PTSD strikes, the body often gets stuck in a heightened state of fight-or-flight. This can lead to:

• Short, shallow breathing (which keeps the body in stress mode)

• Racing thoughts and emotional overwhelm

• Sleep disturbances and anxiety

• A feeling of being disconnected from the present moment

Cyclic sighing works as a natural reset button. By emphasizing slow exhales, it lowers heart rate, reduces tension, and shifts the nervous system from survival mode to a state of calm. Over time, this practice can help:

• Ease panic attacks and grief waves

• Reduce hypervigilance and nightmares

• Improve sleep quality

• Create a sense of grounding in difficult moments

Using Cyclic Sighing in Your Healing Journey

Cyclic sighing is most effective when practiced regularly. Try incorporating it:

• In the morning to set a calm tone for the day

• Before bed to ease grief-induced insomnia

• During moments of emotional overwhelm

• After reading, writing, or talking about your loss to regulate your nervous system

Giving your body even a few minutes of relief each day can create small shifts that add up over time.

If you’d like a simple step-by-step guide to cyclic sighing, you can find a free Cyclic Sighing Quick Guide in the resource section of my website.