Feeling Stressed? Breathe!

Breathing.

Rudimentary stuff. But though it may sound overly simple, taking a deep breath really does calm you down. Overall, there is a lot of power in the way we breathe to affect our mental outlook—and that’s not just us talking. There’s science to back it up.  

Deep Breathing Research

How does deep breathing work when it comes to stress? As it turns out, when under stress the part of the brain responsible for rational thinking becomes impaired and you literally can’t think straight. That’s why it’s not effective if someone tells you to “calm down.” 

By taking deep breaths or focusing on your breathing you can gain some control over how you are feeling. Research shows that when you feel angry, your breathing can become irregular, fast, short or shallow; whereas when you feel joy, happiness, and relaxed, breathing is slow, deep, and more regular.¹ Deep breathing can also positively influence the vagus nerve, which is a key part of the parasympathetic nervous system that influences your response to stress.²

Recent research is clear on these points. For example, a 2023 review of 12 randomized controlled trials found that breathwork helped not only improve stress levels, but it also helped support better mental health.³ That same year, a review of 16 different studies showed that deep breathing for anxiety was effective.⁴ A third 2023 study looked at deep breathing at work and found that the deep breathing exercises not only helped people cope better with workplace stress, it also helped support blood pressure levels.⁵

Deep Breathing Exercises for Stress

There are several types of slow breathing techniques that can not only create calm and relaxation, but also help support heart function and overall psychological well-being.⁶

One form of deep breathing made popular by integrative medicine pioneer Andrew Weil is known as 4-7-8 breathing:

• Breathe in slowly for a count of four, hold for a count of seven, and breathe out for a count of eight. 

Cyclic sighing is also a form of breathing that has some solid science behind it, and it only takes five minutes a day.⁷ 

• Inhale through your nose, pause briefly, then take a second, deeper breath to fully expand your lungs and then slowly exhale all the air through your mouth. 

The key with cyclic sighing is that the inhale needs to be deep, and the exhale needs to be slow and complete.

Diaphragmatic breathing is somewhat similar:

• Inhale through your nose for about four seconds, hold for two seconds, then exhale very slowly and steadily for about six seconds.

A 2019 review of three studies showed that diaphragmatic breathing decreased stress as measured by physiologic biomarkers and self-report tools.⁸

Deep Breathing for Kids

Children can also benefit from deep breathing exercises. This can come in handy as kids head back to school. A study from 2023 that featured children aged 8 to 12 who were afraid of needles found that guided deep breathing exercises significantly reduced the stress associated with an intravenous blood draw procedure.⁹ So be sure to share your deep breathing prowess with your kids!

References

1. Philippot P, Chapelle G, Blairy S. Respiratory feedback in the generation of emotion. Cognition and Emotion. 2010;Sep 9:605-627. https://www.tandfonline.com/doi/abs/10.1080/02699930143000392
2. Gazella K. Vagus nerve stimulation in clinical practice. Integrative Practitioner. 2023;July 5. https://www.integrativepractitioner.com/whole-systems-medicine/vagus-nerve-stimulation-in-clinical-practice
3. Finchman GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: a meta-analysis of randomized-controlled trials. Scientific Reports. 2023;13. https://www.nature.com/articles/s41598-022-27247-y
4. Banushi B, Brendle M, Ragnhildstveit A, et al. Breathwork interventions for adults with clinically diagnosed anxiety disorders: a scoping review. Brain Sciences. 2023;13(2):256. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9954474/
5. Tavoian D, Craighead DH. Deep breathing exercise at work: potential applications and impact. Front Physiol. 2023;14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9877284/
6. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Front Hum Neurosci. 2018;12:353. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
7. Leggett H. A five-minute breathing exercise for anxiety and mood. Greater Good Magazine. 2023;Feb 24. https://greatergood.berkeley.edu/article/item/a_five_minute_breathing_exercise_for_anxiety_and_mood
8. Hopper S, Murray S, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review.  JBI Database of Systematic Reviews and Implementation Reports. 2019;17(9):1855-1876. https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx
9. Jyska I, Turunen M, Maleki A, et al. Effects of using guided deep breathing exercises in a virtual natural environment to reduce stress during pediatric treatment. Healthcare. 2023;11(24):3140. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10743274/