Simply breathing anxiety away? A pilot, just-in-time ecological momentary intervention study of one-minute cyclic sighing versus box breathing as tools for acute anxiety reduction and attention promotion in real life.
Level 2 - randomized trial
Preregistered randomized pilot trial / ecological momentary intervention
PubMed 42002307 · doi:10.1080/10615806.2026.2659809
What was done
In a preregistered pilot study using just-in-time ecological momentary intervention, 47 university students experiencing acute real-life threat situations reported baseline state anxiety. They were assigned to one of three 1-minute interventions: box breathing, cyclic sighing, or a passive control condition. State anxiety and attentional performance were measured five minutes later, with trait anxiety examined as a moderator.
What was found
The abstract reports directions of effect without numerical values, effect sizes, or confidence intervals. Both box breathing and cyclic sighing produced greater reductions in state anxiety than the passive control condition. Box breathing resulted in fewer inhibition errors on the attention test, an effect that was stronger in participants with higher trait anxiety. However, both breathing exercises were associated with lower attentional efficiency, evidenced by longer reaction times compared to the control condition.
Why it matters
Very brief, one-minute breathing techniques may serve as feasible, on-demand tools for dampening acute anxiety in real-world settings, though potential temporary trade-offs in processing speed or reaction time warrant consideration.
Limits
The study had a small sample size (n = 47) and was restricted to university students, limiting generalizability. No numerical statistics, effect sizes, or p-values were provided in the abstract. Long-term outcomes and physiological mechanisms were not evaluated, and only a single five-minute post-intervention timepoint was assessed.
Cited by
- supports The physiological sigh (a deep inhale followed by a second quick inhale and a slow, soft exhale) lowers heart rate and reduces acute stress.