5 Minutes of Cyclic Sighing Outperforms Meditation
Cyclic Physiological Sighing is two nasal inhales to lungs full, followed by a full exhale to lungs empty, via the mouth, pursing your lips as though you are breathing out through a thin straw.
This research compared 3 methods of breathing, including box breathing which many of us are familiar with, and found that cyclic sighing was more effective than meditation or other forms of breathing for reducing stress, improving sleep and heart rate variability and mood.
Here's the link to the research paper
https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8
Here’s a link to a 2.5 hour video podcast from the Huberman Lab
How Meditation Works and Science Based Effective Meditations