Breathing exercises for stress: what works according to research
Stress
Key points
- Breathing practices reduce self-reported stress; the effect is small to moderate.
- Slow breathing (about 6 breaths a minute) is linked to signs of relaxation.
- In a randomized trial, 5 minutes of cyclic sighing a day improved mood more than mindfulness meditation.
- These practices are safe for most people but do not replace treatment for anxiety disorders.
Why breathing affects stress
Breathing is one of the few automatic body functions we can easily control. Slow breathing with a long exhale activates the parasympathetic “rest and digest” system, slows the heart and helps the body shift out of alarm mode.
What the research shows
Meta-analysis. A meta-analysis of randomized controlled trials found that breathwork reduced self-reported stress compared with control conditions, with small to moderate effects, and also had benefits for anxiety and depressive symptoms (Fincham et al., 2023).
Slow breathing. A systematic review found that slow breathing at about 6 breaths per minute was linked to increased heart rate variability, more alpha brain waves and feelings of relaxation and alertness (Zaccaro et al., 2018).
Cyclic sighing. In a Stanford randomized trial, 5 minutes a day of cyclic sighing (two inhales through the nose followed by a long exhale through the mouth) for a month improved mood and lowered breathing rate more than mindfulness meditation (Balban et al., 2023).
Three techniques to try
- Cyclic sighing: a deep inhale through the nose, a second short inhale to top up, then a long, slow exhale through the mouth. Repeat for 5 minutes.
- Slow breathing: inhale for 4 to 5 seconds, exhale for 5 to 6 seconds, about 6 breaths a minute.
- 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8. Do 4 rounds.
How to fit it into your day
- Before a stressful meeting or phone call.
- At red lights or while waiting in line.
- Before bed.
Limitations
The effects are modest and studies are often small. Breathwork is a useful tool, not a treatment for anxiety disorders.
Frequently asked questions
How long should I practice?
Even 5 minutes a day helped in studies. Short sessions several times a day also work.
What is box breathing?
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. It is used by some military and first-responder programs, though research is limited.
Sources
- Fincham et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports 13(1). doi:10.1038/s41598-022-27247-y
- Balban et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine 4(1):100895. doi:10.1016/j.xcrm.2022.100895
- Zaccaro et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience 12. doi:10.3389/fnhum.2018.00353
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