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
Elisabeth M. Riedl, Teresa Bracklo, K. Wimmer, Johanna Perzl, Hans-Juergen Gdynia, Joachim Thomas, Janusz Surżykiewicz
Anxiety Stress & Coping April 19, 2026 DOI: 10.1080/10615806.2026.2659809 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Preregistered pilot study, just-in-time ecological momentary intervention Peer reviewed |
|---|---|
| Sample size | 47 |
| Population | University students |
| Interventions | Box breathing Cyclic sighing |
| Dose | one minute |
| Topics | Anxiety |
| Keywords | Intervention counseling Promotion chess Breathing exercises Clinical psychology Ecology Physical therapy |
| Key points | Both box breathing and cyclic sighing were associated with greater reductions in state anxiety compared with a passive control condition. |
Abstract
Background: AND
Objectives: In this preregistered pilot study, we conducted a just-in-time ecological momentary intervention to examine the real-life effects of two different one-minute breathing exercises on state anxiety and attention in acute threat situations among university students, with trait anxiety serving as a moderator.
Methods: During acute threat situations, 47 participants completed a short questionnaire assessing state anxiety. They were subsequently assigned to one of three conditions: box breathing, cyclic sighing or a passive control condition. Five minutes later, state anxiety and attention were measured.
Results: Compared with the control condition, both box breathing and cyclic sighing were associated with greater reductions in state anxiety. Interestingly, the students made fewer inhibition errors in the attention test after the box breathing condition. This effect was more pronounced for individuals with high levels of trait anxiety. Unexpectedly, box breathing and cyclic sighing were negatively related to attention efficiency: there were longer reaction times after the breathing exercises than after the control condition.
Conclusions: This study suggests that box breathing and cyclic sighing may be effective methods for reducing anxiety in everyday life.