For many years, law enforcement trainers and tactical professionals have been somewhat
familiar with the importance of how intentional breathing techniques can help
lower physiological arousal. This is a critical concept because physiological
state directly impacts emotional regulation, attention and quality of decision
making.

However, there has been little in the form of evidence-based research as to which types
of breathing techniques are more (or less) effective in quickly reducing
physiological arousal.

In this interview, we talk with Harvard trained neuroscientist, with expertise in
neurobiology of stress and stress interventions, Dr. Melis Yilmaz Balban about incredibly important
research that compared the effectiveness of Cyclic Hyperventilation, Box Breathing
and the Cyclic Sigh. This research study, ‘Brief Structured Respiration
Practices Enhance Mood and Reduce Physiological Arousal’, was published in Cell
Reports Medicine in January 2023. A copy of the paper is attached to the show
notes at www.trainersbullpen.com

In this interview with Dr Balban, we discuss the research finding that the Cyclic Sigh
is a significantly more effective technique to rapidly lower physiological arousal
when compared to the much more commonly taught ‘Box Breathing’ technique. In
addition, the Cyclic Sigh can be conducted extremely quickly (during conflict),
 and, importantly, can be automated with practice.

This interview contains helpful practical insights on how trainers should consider
adjusting training methodology to improve officer performance. In addition, Dr
Balban briefly discusses NeuroSmart – exciting new technology that will help
officers learn and automate the Cyclic Sigh during the training process. This
holds incredible promise for advancing law enforcement and military training!