Five Best Breathing Techniques for Reducing Stress and Anxiety

In our fast-paced world, stress and anxiety are common and deeply impact our mental and physical health.

Fortunately, breathing practices offer a robust and inexpensive tool to combat stress and anxiety.

This article outlines the best practices based on evidence from 58 clinical studies involving over 5,400 participants. 

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How Breathing Helps Relieve Stress

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 lower heart rate and blood pressure with relaxation.

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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.
    

    

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Five Effective Breathing Techniques

Based on the study, here are some simple yet effective breathing techniques:

Slow Diaphragmatic Breathing

• How Diaphragmatic Breathing Works: Inhale deeply into your belly rather than your chest.
• Steps:
  1. Sit comfortably and place one hand on your chest and one on your abdomen.
  2. Inhale deeply through your nose, feeling your belly rise.
  3. Exhale slowly through your mouth, feeling your belly fall.
• Why It Works: Promotes relaxation by slowing your heart rate and activating the parasympathetic nervous system.

Box Breathing

• How Box Breathing Works: Equal parts inhale, hold, exhale, and hold.
• Steps:
  1. Inhale through your nose for four counts.
  2. Hold your breath for four counts.
  3. Exhale through your mouth for four counts.
  4. Hold your breath for four counts before repeating.
• Why It Works: Focuses the mind and reduces racing thoughts.

Extended Exhale Breathing

• How Extended Exhale Breathing Works: Exhaling longer than inhaling.
• Steps:
  1. Inhale for a count of 4.
  2. Exhale for a count of 6 or 8.
• Why It Works: Activates the relaxation response more effectively by extending the exhale.

Fast + Slow Breathing

• How Fast + Slow Breathing Works: Combines short, quick breaths with longer, slow breaths.
• Steps:
  1. Take short, quick breaths for 10 seconds.
  2. Follow with deep, slow breathing for 20 seconds.
• Why It Works: Builds resilience by teaching your body to shift between stress and calm states.

Alternate Nostril Breathing

• How Alternate Nostril Breathing Works: Breathing through one nostril at a time.
• Steps:
  1. Close your right nostril and inhale through your left nostril.
  2. Close your left nostril and exhale through your right nostril.
  3. Alternate for several minutes.
• Why It Works: Balances the nervous system and improves focus.

Apps for Breathing

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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.

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Building a Sustainable Breathing Practice

To maximize the benefits of breathing practices:

1. Start Small: Begin with 5-minute sessions and gradually increase the duration as you feel comfortable.
2. Seek Guidance: Use apps, online videos, or in-person instructors for initial training.
3. Practice Regularly: Aim for daily sessions to build consistency and long-term benefits.
4. Combine With Other Techniques: Pair breathing exercises with mindfulness, yoga, or meditation for enhanced effects.
5. Create a Calming Environment: Practice in a quiet, comfortable space to minimize distractions.

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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.