We spend a surprising amount of time thinking about our health—what we’re eating, how much we’re exercising, whether we’re getting enough sleep. But there’s one thing we do approximately 20,000 times a day that rarely gets the same attention: breathing.
Unlike most automatic bodily functions, breathing is something we can consciously control. And that simple distinction gives us a unique opportunity to influence how our bodies respond to stress.
Breathwork has become increasingly popular in the wellness world, but the concept is hardly new. Breathing techniques have been practiced for centuries in yoga, meditation, and other traditions. Today, researchers are beginning to better understand how these practices influence the nervous system, emotional well-being, and cardiovascular physiology.
The best part? You don’t need special equipment, an expensive membership, or even much time to get started.
The Science Behind Breathwork
Our breathing patterns and nervous system are closely connected.
When we’re stressed, our breathing often becomes faster and shallower. This accompanies activation of the sympathetic nervous system, commonly associated with the body’s fight-or-flight response.
Slowing the breath can help shift this physiological state, influencing heart rate, blood pressure, and activity within the autonomic nervous system.
One mechanism involves heart rate variability (HRV), the natural variation in time between heartbeats. Slow, controlled breathing can increase certain measures of HRV, reflecting changes in the coordination between breathing and cardiovascular regulation.
But the benefits may extend beyond what we can measure on a heart-rate monitor.
A 2023 meta-analysis published in Scientific Reports examined 12 randomized controlled trials involving 785 adults and found that breathwork was associated with small-to-moderate reductions in perceived stress. The researchers also identified improvements in anxiety and depressive symptoms.[1]
Another study from Stanford University compared several five-minute daily breathing practices with mindfulness meditation over one month. Participants practicing breathwork experienced improvements in mood and reductions in physiological arousal, with particularly encouraging results from an exhale-focused technique called cyclic sighing.[2]
In other words, just a few minutes of intentional breathing each day may be enough to make a noticeable difference in how you feel.
Four Breathing Techniques Worth Trying
There’s no single breathing technique that’s best for everyone. Some emphasize relaxation and longer exhales, while others involve alternating nostrils or more stimulating breathing patterns.
Here are four approaches, ranging from beginner-friendly to more advanced.
1. Slow, Paced Breathing: The Simplest Place to Start
If you’re new to breathwork, this is where I’d begin.
Slow breathing is one of the most extensively studied approaches, with research suggesting benefits for autonomic regulation, relaxation, and perceived stress.[3]
How to practice:
- Sit comfortably with your shoulders relaxed.
- Inhale gently through your nose for four counts.
- Exhale slowly through your nose for six counts.
- Continue for three to five minutes.
The goal isn’t to take the biggest breaths possible. It’s to breathe gently and comfortably, allowing your exhale to be slightly longer than your inhale.
If the timing feels unnatural, start with four counts in and four counts out.
This is an easy technique to incorporate into your morning routine, a midday break, or the transition from work to home.
2. 4-7-8 Breathing: A Wind-Down Ritual
Popularized by integrative medicine physician Dr. Andrew Weil, 4-7-8 breathing emphasizes a prolonged exhale and a brief period of breath retention.
It’s particularly appealing as an evening ritual or a way to create a pause during stressful moments.
How to practice:
- Place the tip of your tongue against the roof of your mouth, just behind your upper front teeth.
- Exhale completely through your mouth.
- Inhale quietly through your nose for four counts.
- Hold your breath for seven counts.
- Exhale gently through your mouth for eight counts.
- Repeat for four total cycles.
The numbers represent a ratio rather than a test of how long you can hold your breath. Count more quickly if needed, and switch to gentle paced breathing if breath-holding feels uncomfortable.
3. Alternate Nostril Breathing: A Practice Rooted in Yoga
Known as Nadi Shodhana in yoga traditions, alternate nostril breathing involves gently switching which nostril you breathe through.
The technique requires a little more attention than paced breathing, making it an interesting option for people who find traditional meditation difficult because their minds tend to wander.
How to practice:
- Sit comfortably and close your right nostril with your right thumb.
- Inhale slowly through your left nostril.
- Close the left nostril with your ring finger, release your thumb, and exhale through the right.
- Inhale through the right nostril, then switch and exhale through the left.
- Continue alternating for two to five minutes, without holding your breath.
A 2024 systematic review and meta-analysis found that alternate nostril breathing may improve blood pressure, although substantial differences between studies limit how confidently we can interpret the results.[4]
For beginners, it’s a gentle way to combine focused attention with controlled breathing.
4. Cyclic Sighing: The Quick Stress Reset
Sometimes the most useful breathing exercise is the one you can do in the middle of a stressful day.
Cyclic sighing, also called the physiological sigh when performed as an individual breath, involves taking two consecutive inhales followed by one long exhale.
How to practice:
- Inhale gently through your nose.
- Before exhaling, take a second, smaller inhale to top off your breath.
- Exhale slowly and fully through your mouth.
- Repeat at a comfortable pace for one to five minutes.
This was the technique that performed particularly well in the Stanford study mentioned earlier. Participants who practiced five minutes of cyclic sighing daily experienced improvements in positive mood and reductions in resting respiratory rate over one month.[2]
It’s a useful option between meetings, after a stressful conversation, or whenever you want a brief moment to reset.
How to Build a Practice That Actually Sticks
You don’t need to master five techniques or spend 30 minutes meditating every morning.
In fact, starting small is probably the best way to make breathwork a sustainable part of your day.
For the first three days, try three minutes of slow, paced breathing after waking up or during a midday break.
For the remainder of the first week, increase to five minutes. Experiment with alternate nostril breathing or cyclic sighing and notice which technique feels most natural.
During the second week, continue your daily five-minute practice. Consider adding four cycles of 4-7-8 breathing before bed or using cyclic sighing during stressful moments.
The easiest way to make a new habit stick is often to pair it with something you’re already doing. Try breathing before your morning coffee, after brushing your teeth, or just before getting into bed.
If a technique leaves you dizzy, uncomfortable, or more anxious, stop and return to your natural breathing rhythm.
And remember, the goal isn’t to breathe perfectly or achieve a particular number on your wearable device. It’s to create a few intentional moments in your day when you can slow down and reconnect with your body.
The Bottom Line: Small Practice, Meaningful Potential
Breathwork isn’t a cure-all, and it doesn’t replace the foundations of good health, such as sleep, movement, nutrition, and appropriate medical care.
But it’s a simple, accessible practice with growing evidence supporting its potential benefits for stress, mood, and aspects of nervous system regulation.
You don’t need to master a complicated technique or commit to a lengthy daily routine to begin exploring those benefits.
Sometimes, taking better care of yourself starts with something as simple as taking five minutes to breathe.
References
- Fincham GW, et al. Effect of Breathwork on Stress and Mental Health: A Meta-Analysis of Randomised-Controlled Trials. Scientific Reports. 2023;13:432. Read study
- Balban MY, et al. Brief Structured Respiration Practices Enhance Mood and Reduce Physiological Arousal. Cell Reports Medicine. 2023;4(1):100895. Read study
- Zaccaro A, et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience. 2018;12:353. Read review
- Nam TG, et al. Effectiveness of Alternative Nostril Breathing on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Complementary Medicine Research. 2024;31(5):449–460. Read review
- Kox M, et al. Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans. Proceedings of the National Academy of Sciences. 2014;111(20):7379–7384. Read study
This article is intended for educational purposes and does not replace individualized medical advice.