Fortunately, breathing practices offer a robust and inexpensive tool to combat stress and anxiety.
A comprehensive Brain Sciences (2023) review found that specific breathing techniques significantly reduce stress and anxiety when implemented correctly.
This article outlines the best practices based on evidence from 58 clinical studies involving over 5,400 participants.
Breathing techniques regulate the autonomic nervous system, which controls the “fight or flight” and “rest and digest” responses.
You activate the parasympathetic nervous system by intentionally slowing and controlling your breath, which calms your body and mind.
This physiological shift reduces cortisol and adrenaline levels. It is physically manifested by lowerheart rate and blood pressure with relaxation.
Five Principles for Effective Breathing Techniques
The review identified five core components of effective breathing practices for stress and anxiety reduction:
Avoid Fast-Only Breathing:
Breathing too quickly without balance can exacerbate stress. Instead, slow or paced breathing is most effective.
Sessions Should Be ≥5 Minutes:
Practices shorter than 5 minutes were less effective. A minimum duration ensures adequate engagement of calming physiological processes.
Human-Guided Training is Crucial:
Whether live or recorded, initial guidance improves technique and results, especially for beginners.
Multiple Sessions Enhance Benefits:
Repeating breathing practices regularly, even in short sessions, improves stress reduction over time.
Long-Term Practice is Key:
Consistent practice over days or weeks is essential for lasting benefits. The best position for breathing techniques is comfortable and allows you to maintain a relaxed yet alert state.
Five Effective Breathing Techniques
Based on the study, here are some simple yet effective breathing techniques:
Close your right nostril and inhale through your left nostril.
Close your left nostril and exhale through your right nostril.
Alternate for several minutes.
Why It Works: Balances the nervous system and improves focus.
Apps for Breathing
The Prana Breathe App (Android) offers all the breathing techniques in this article. Breatheln: Calm Breathing (iOS) Offers multiple breathing exercises accompanied by imagery and calming music, suitable for practicing different techniques
What to Avoid for Effective Breathing Practices
The review also identified factors that may reduce the effectiveness of breathing practices:
Fast-Only Breathing: May induce hyperventilation and increase anxiety.
Sessions Shorter than 5 Minutes: Too brief to produce significant calming effects.
Improper Training: Lack of initial guidance can lead to incorrect techniques.
Interruptions: Distractions during sessions diminish their impact.
Building a Sustainable Breathing Practice
To maximize the benefits of breathing practices:
Start Small: Begin with 5-minute sessions and gradually increase the duration as you feel comfortable.
Seek Guidance: Use apps, online videos, or in-person instructors for initial training.
Practice Regularly: Aim for daily sessions to build consistency and long-term benefits.
Combine With Other Techniques: Pair breathing exercises with mindfulness, yoga, or meditation for enhanced effects.
Create a Calming Environment: Practice in a quiet, comfortable space to minimize distractions.
Conclusion
Breathing practices are a simple, accessible, and evidence-based way to reduce stress and anxiety.
You can cultivate calmness, resilience, and mental clarity by incorporating slow, mindful breathing into your daily routine and adhering to proven guidelines.
Start with just five minutes a day and discover the profound impact of controlled breathing on your well-being.
Take a deep breath and take charge of your stress—one inhale and exhale at a time.
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