Triple Breathing for Stress Relief

Mastering Breathwork: Cyclic Sighing and Three-Chamber Breathing for Stress Relief and Lung Capacity

Breathing isn’t just automatic—it’s a gateway to better health. Science journalist James Nestor, author of Breath: The New Science of a Lost Art, reveals how targeted breathing practices like cyclic sighing and three-chamber breathing can optimize physical and mental well-being. Below, we break down these methods, their benefits, and how to practice them.

The Physiological Sigh (Cyclic Sighing)

Popularized by Nestor in podcasts and public talks, this rapid stress-relief tool uses a two-stage inhalation followed by a prolonged exhale.

How to Practice:

  1. First inhalation: Inhale slowly through the nose for 5–6 seconds, filling the lower lungs.
  2. Second inhalation: Take a quick “sip” of air (0.5–1 sec) to fully inflate the lungs.
  3. Exhale: Release air through slightly pursed lips for 6–10 seconds until lungs empty.

Benefits:

  • Reduces anxiety by activating the parasympathetic nervous system.[1]
  • Lowers respiratory rate to 5–6 breaths/minute, mimicking meditation’s calming effects.[1]

Best for: Quick stress relief, focus boosts, or pre-sleep relaxation.

Three-Chamber Breathing: Nestor’s Lung Expansion Technique

Featured in Nestor’s BBC Maestro course, this method uses three sequential inhalations to maximize lung capacity. The three-chamber breath serves as a foundational exercise in his structured courses for retraining habitual breathing patterns.

Step-by-Step Guide:

  1. Lower Chamber: Inhale through the nose, letting the diaphragm descend to fill the abdomen.
  2. Middle Chamber: Without exhaling, take a second breath to expand the ribcage outward.
  3. Upper Chamber: A final “top-up” breath lifts the collarbones, engaging the upper lobes.
  4. Hold & Release: Pause 2–3 seconds, then exhale passively through the mouth.

Why It Works:

  • Counters shallow “email apnea” (stress-induced chest breathing).
  • Strengthens respiratory muscles for deeper, more efficient breaths. [2]
  • Enhances oxygenation by utilizing often-neglected lung regions. [2]

Best for: Desk workers, athletes, or anyone seeking to improve baseline breathing mechanics.

Key Differences: Cyclic Sighing vs. Three-Chamber Breathing

The Science Behind Nestor’s Methods

Nestor’s techniques draw from:

  • Yogic pranayama: The three-chamber breath mirrors dirgha pranayama (three-part breath).
  • Clinical research: Cyclic sighing’s efficacy is backed by a 2023 Cell Reports Medicine study showing it outperforms mindfulness meditation for mood enhancement. [1]
  • Biomechanics: Stacking breaths (as in three-chamber breathing) increases inspiratory capacity compared to normal breathing. [2]

How to Incorporate These Practices

  1. Morning: 3 rounds of three-chamber breathing to “reset” lung function.
  2. Stressful moments: 2–3 cyclic sighs to calm the nervous system.
  3. Pre-workout: 5 minutes of cyclic sighing to optimize oxygen uptake.

For visual learners, Nestor demonstrates both techniques in his BBC Maestro course, which includes guided exercises and printable PDFs.

Breth’s Triple Breathing as a Foundational Exercise to Retrain Habitual Breathing Patterns

Breth's Triple Breathing exercise aligns closely with the three-chamber breathing technique, making it an excellent starting point for beginners or those seeking to optimize oxygen uptake before workouts. This exercise guides users through a sequential inhalation process, targeting the lower, middle, and upper regions of the lungs, similar to James Nestor's three-part breath. 

Breth enhances the experience with vibration that guides users through each breath cycle without the need for constant visual attention. The app offers both audio and visual cues, which can be used according to your own preference. Sessions can be tailored to last anywhere from 3 to 15 minutes, accommodating various schedules and needs. Importantly, Breth measures the user's baseline respiration and suggests personalized inhale and exhale durations, though you have the flexibility to adjust these timings manually if desired. This combination of guided breathing, customization, and physiological adaptation makes Breth's Triple Breathing exercise a powerful tool for respiratory training and pre-workout preparation

Key Takeaway: 

Whether you’re seeking stress relief (cyclic sighing) or deeper breathing mechanics (three-chamber technique), Nestor’s methods offer accessible, research-backed tools. 

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” ― Thich Nhat Hanh, The Miracle of Mindfulness: An Introduction to the Practice of Meditation

Explore Nestor’s full curriculum: BBC Maestro – James Nestor’s Breathing Course.

Citations

[1] Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1)

[2] Sarmento A, de Andrade AF, Lima ÍN, Aliverti A, de Freitas Fregonezi GA, Resqueti VR. Air Stacking: A Detailed Look Into Physiological Acute Effects on Cough Peak Flow and Chest Wall Volumes of Healthy Subjects. Respir Care. 2017 Apr;62(4):432-443.  

 

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