Slow breathing for reducing stress: The effect of extending exhale

This randomized trial examined the effects of two slow-breathing techniques—equal inhale-to-exhale ratios and longer exhales—on stress over 12 weeks in 99 healthy adults. Both methods significantly reduced psychological stress (e.g., anxiety) but did not significantly improve physiological stress markers like heart rate variability. Extending exhales showed slight but non-significant advantages over equal ratios. These findings reinforce the stress-reducing benefits of slow breathing while questioning the added value of altering breath ratios for long-term relaxation.

Regular slow breathing for 10–15 minutes daily can reduce psychological stress. Both equal inhale-to-exhale and longer exhale techniques are effective, so choose based on personal comfort. As the study found no significant physiological advantages for extended exhales, consistency in practice matters more than technique specifics. Combine slow breathing with other relaxation practices for broader benefits, as its physiological impact requires further exploration.