Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature

This systematic review analyzed 58 studies on breathing practices for reducing stress and anxiety. Effective techniques were slow breathing, diaphragmatic breathing, and guided breathwork with sessions lasting over 5 minutes and repeated long-term practice. Fast breathing alone and poorly instructed techniques were less effective. Key mechanisms include enhancing parasympathetic activity and stabilizing brain rhythms. These findings underscore the value of intentional breathing as a cost-free, scalable tool to support mental health and cognitive resilience, though quality and consistency in research vary.

Practicing slow, diaphragmatic breathing for at least 5 minutes daily may help reduce stress and enhance focus. Ideally, combine this with guidance from a trained instructor, especially during initial sessions. Consistent long-term practice amplifies benefits. While broadly applicable, results depend on adherence and individual response. Breathing exercises should complement other evidence-based methods, especially for clinical or high-stress contexts, to ensure a balanced approach to mental health.