Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review

This systematic review assessed three studies on diaphragmatic breathing for stress reduction. Results showed significant decreases in stress biomarkers, including respiratory rate, salivary cortisol, and blood pressure, along with reductions in self-reported stress. However, the studies varied in methodology, sample sizes, and intervention duration, limiting generalizability. Diaphragmatic breathing is low-cost, non-pharmacologic, and accessible, offering a promising tool for managing physiological and psychological stress. Further high-quality research is necessary to confirm long-term benefits and optimize protocols.

Practicing diaphragmatic breathing for 5–10 minutes daily may help reduce stress by lowering respiratory rate and cortisol levels. This simple technique can be integrated into daily routines and used during stressful situations. While evidence supports its benefits, methodological limitations in existing studies suggest complementing it with other stress-management strategies. Consistent practice and further training enhance efficacy, making it a practical addition to mental wellness routines.