Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials

This meta-analysis reviewed 12 randomized controlled trials with 785 participants to evaluate breathwork's effects on stress, anxiety, and depression. Results showed small-to-moderate reductions in self-reported stress (effect size = -0.35), anxiety (-0.32), and depression (-0.40) compared to control groups. Breathwork interventions, particularly slow-paced techniques, were effective across delivery modes (remote, in-person, or group). Findings suggest breathwork can enhance mental health and resilience by improving autonomic balance and vagal tone, but further rigorous research is needed to confirm these effects for clinical populations.

Incorporating slow-paced breathwork, such as diaphragmatic breathing or resonant frequency breathing (5–6 breaths per minute), may help reduce stress and improve mental health. These techniques are simple, low-cost, and accessible. Regular daily practice for at least 5 minutes could be beneficial. However, as the meta-analysis notes moderate risk of bias and a lack of follow-up data, breathwork should complement rather than replace established therapies, especially for clinical populations.