Cyclic Sighing for Doctor Visits

A rise in blood pressure during a doctor visit is most commonly caused by white coat hypertension (also called white coat syndrome).  

It occurs due to stress or anxiety in a medical setting and is often triggered by seeing healthcare professionals in white coats. 

This syndrome results in elevated blood pressure readings, and to ensure an accurate reading, practitioners often ask the patient to relax for some time and then retest. 

It is estimated that 30–45% of adults (ages 18–75) is estimated to have hypertension, with prevalence rising to 60% or more in people over 60 years old. 

Nurse Taking Blood Pressure

White coat syndrome causes a temporary spike in blood pressure and affects up to 30% of people with hypertension, but can also occur in those without a prior diagnosis.

About Cyclic Sighing

Cyclic sighing is a controlled breathing technique that has been shown to be particularly effective in quickly reducing anxiety and calming physiological arousal, making it a promising tool for managing white coat hypertension.  Cyclic sighing can be performed lying down or sitting and is best done in a quiet place.

Research from Stanford Medicine found that cyclic sighing, practiced for five minutes a day, was more effective than other breathing exercises and even mindfulness meditation for lowering anxiety and improving mood.  Participants who practiced it showed slower breathing rates throughout the day, indicating a lasting calming effect on the body’s physiology.

Danjeon Breathing is another way to achieve these results, offering even longer-lasting benefits. Our comprehensive Danjeon Breathing System includes two DVDs, each featuring three 20-minute breathing exercise plans designed to enhance clarity, health, and stamina in two versions.  For white coat syndrome, we recommend the Danjeon Breathing exercise plan for health.

Available separately, the low-impact DVD is ideal for seniors.  In contrast, the high-impact DVD offers more challenging poses and is popular among those who already practice an energy art, such as Yoga.  Both are equally effective for helping you get off to a good start.

For optimal results, we recommend performing the 20-minute Danjeon Breathing Health exercise before breakfast.  Doing this will help you calm your mind and body.  Once you are seated in the doctor’s waiting room, you can perform the cyclic sighing exercise to manage the effects of anxiety.

Cyclic Sighing Technique

Cyclic sighing is a form of diaphragmatic breathing, also known as belly breathing, abdominal breathing, or deep breathing, that involves consciously engaging the diaphragm, the main muscle of respiration located at the base of the lungs.

Practicing cyclic sighing for at least five minutes can help lower anxiety, improve mood, and slow your breathing rate.  

Diaphragmatic Breathing

To perform cyclic sighing, follow these step-by-step instructions:

  1. Get comfortable: Sit in a chair or lie down in a relaxed position, ideally somewhere quiet.
  2. Place your hands on your chest and/or abdomen: This helps you feel your breath and stay grounded, but it’s optional.
  3. First inhale: Slowly breathe in through your nose, filling your lungs and expanding your chest and belly.
  4. Second inhale: Without exhaling, take a second, shorter breath through your nose to fully expand your lungs.
  5. Long exhale: Exhale slowly and completely through your mouth, making an audible sigh. Your exhale should last about twice as long as your initial inhale.

If you cannot breathe deeply during anxious moments, such as waiting in the doctor’s office, that’s normal—continue at your own pace.  This technique is simple, evidence-based, and can be used whenever you need to calm your mind and body quickly.  It is an ideal complement to Danjeon Breathing.

While the benefits of Box Breathing are short-lived, the benefits of Cyclic Sighing last longer. It is an effective and valuable complement to Danjeon Breathing, where the benefits accumulate over time.  Get started today.