Cyclic Sighing: The 5-Minute Breathing Technique That Calms Anxious Children at Bedtime
Cyclic Sighing — Animation
Breathe along as the orb expands and softens.
Cyclic Sighing — Pacer
Press begin and breathe with the orb.
It’s 9pm. Your child should be asleep. Instead, they’re calling out for water, replaying what someone said at break, panicking about tomorrow’s spelling test. Their body is in bed but their mind is on a treadmill.
If that sounds familiar, here’s something to try tonight. It takes three to five minutes. It’s free. And it works on the part of the nervous system that “calm down” never reaches.
What cyclic sighing actually is
Cyclic sighing is a specific breathing pattern. Two short inhales through the nose, then one long, slow exhale through the mouth. That’s it. You repeat it for a few minutes.
It sounds almost too simple to do anything. But a 2023 Stanford study showed it outperformed mindfulness meditation, box breathing, and other techniques for reducing anxiety and lifting mood. Dr John Kruse, an ADHD specialist, brought it into the ADHD conversation — and parents who’ve tried it with their children have been quietly amazed.
Why it works on an anxious brain
When your child’s brain won’t switch off at bedtime, you can’t think your way out of it. Anxiety isn’t a thought — it’s a physical state. The heart is faster. The breath is shallow. The nervous system is stuck on alert.
That long, slow exhale is the key. It signals the vagus nerve to flip the body into “rest and digest” mode. The heart rate drops. The body settles. And once the body softens, the busy mind follows.
For children whose ADHD overlaps with anxiety — which is more often than most parents realise — this is one of the most practical tools you can put in their hands.
How to do it with your child tonight
Lie down together, lights dim. Two short sips of air through the nose — the first one fills the lungs about halfway, the second tops them up. Then a long, slow exhale through the mouth, roughly twice as long as the inhales. Repeat for three minutes.
Younger children love being told there’s an orange-coloured ball in their tummy. It gets a little bigger, a little bigger, then slowly drains away through their mouth.
Use it at bedtime. Use it after a meltdown. Use it in the car before a test. The more your child practises in calm moments, the easier it is to reach for in stormy ones.
Why Your ADHD Child Can’t Sleep (And Why Fixing It Changes Everything)
Sleep problems in children with ADHD run deeper than breathing alone. Body clocks run late. Screens hijack melatonin. Medication timing matters. The full guide — including age-by-age advice for toddlers, primary-schoolers and teenagers, plus an interactive breathing pacer and other natural calming methods — is here.
Read the full guide →Ready to understand your child’s unique brain better?
Dr Flett offers compassionate ADHD assessments and support at
The Assessment Centre, 8 Village Road, Kloof, Durban
Call 031 1000 474
Zoom consultations available for families across South Africa.
Disclaimer: The information is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content and information contained in this article is for general information purposes only and does not replace a consultation with your own doctor/health professional. Information about mental health topics and treatments can change rapidly and we cannot guarantee the content’s currentness. For the most up-to-date information, please consult your doctor or qualified healthcare professional.