Breathwork

This study evaluated how different 5-minute interventions—mindful breathing, slow breathing, fast breathing, and listening to music—affected muscle tension and executive function during psychological stress in 48 adults. Slow breathing significantly improved men's executive function (accuracy and reaction time) in the Stroop Test, likely due to better oxygenation and reduced respiratory rate. However, neither breathing exercises nor music influenced muscle tension significantly. Women showed no marked changes in cognitive function across interventions, highlighting physiological differences. These findings suggest slow breathing could enhance cognitive resilience under stress for men but may not suit everyone equally.

This study examined the effects of Holotropic Breathwork (HBW), a method combining intense breathing, evocative music, and mindfulness, on mental health in a Czech-speaking population. Participants showed significant improvements in non-judgmental attitudes and life satisfaction, along with reduced stress levels four weeks post-session. The study suggests that HBW might help regulate emotional responses and enhance mindfulness. However, it emphasizes that the exact mechanisms of these benefits require further research.

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.

This scoping review analyzed 16 studies on breathwork interventions for adults diagnosed with anxiety disorders. Techniques like diaphragmatic breathing, capnometry-assisted respiratory training, and heart rate variability biofeedback showed significant improvements in anxiety symptoms and panic severity. Effective interventions often targeted slow, deep breathing to enhance parasympathetic activity and emotional regulation. However, results varied due to inconsistent protocols and sample sizes. The findings support breathwork as a low-cost, accessible tool for managing clinical anxiety, highlighting the need for standardized practices to optimize outcomes.

This randomized controlled trial compared three 5-minute breathwork exercises—cyclic sighing, box breathing, and cyclic hyperventilation—with mindfulness meditation over 28 days. Breathwork, especially cyclic sighing, significantly improved mood and reduced respiratory rate compared to mindfulness. Cyclic sighing involves extended exhalation, which enhances vagal tone and emotional regulation. While all interventions reduced anxiety and negative emotions, breathwork’s effects on positive affect increased with adherence, highlighting its potential as a simple, scalable tool for stress and mood management.

This study evaluated the effects of traditional breathing techniques—abdominal pressure breathing, abdominal breathing, and reverse abdominal breathing—on stress levels in 14 healthy young men. Contrary to expectations, these methods increased indicators of stress (sympathetic nervous system activity) instead of reducing it. Only natural breathing showed a relaxation effect by enhancing parasympathetic activity. The results suggest traditional breathing methods may require extensive training and familiarity to effectively reduce stress, emphasizing the role of simplicity in relaxation.

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.

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.

This study explored the immediate effects of 7-minute breathing and meditation exercises on stress and emotional well-being in 59 undergraduate students. Both interventions reduced perceived stress, anxiety, and fatigue while increasing serenity and active emotions. Breathing exercises were particularly effective in decreasing fatigue, while meditation promoted calmness and acceptance. The findings highlight the practicality of brief, accessible practices for improving mental health and suggest these techniques can be easily integrated into daily routines to manage stress and enhance focus.

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.

This study investigated the immediate impact of slow yoga breathing (SYB) at six breaths per minute on working memory and cardiac activity in 40 yoga practitioners. Techniques like alternate nostril breathing (ANB) and right nostril breathing (RNB) improved reaction times and accuracy on challenging memory tasks (2-back condition), reflecting better cognitive efficiency. SYB also increased heart rate variability, indicating enhanced autonomic control. These findings highlight SYB’s potential to support mental focus and stress-management, with implications for tasks requiring sustained cognitive effort.

This study evaluated diaphragmatic breathing's effects on attention, stress, and negative emotions in 40 healthy adults over eight weeks. Participants trained in diaphragmatic breathing showed reduced salivary cortisol (stress hormone), improved sustained attention, and decreased negative emotions compared to a control group. These findings suggest diaphragmatic breathing as a simple, non-invasive way to boost focus and emotional well-being, making it a practical tool for managing stress and enhancing cognitive performance in daily life.