Breathing Exercises for Stress: Do They Work?

Slowing your breathing is free, takes a few minutes and needs no equipment, so it is no surprise that breathing exercises are everywhere. But do they really help with stress? The research gives a cautious but encouraging answer, and there are a few things worth knowing before you try them yourself.

What the National Institutes of Health says

The NIH’s National Center for Complementary and Integrative Health (NCCIH) reports that studies have shown slow, deep breathing, also called diaphragmatic or belly breathing, may modestly lower blood pressure and reduce levels of cortisol, a main stress hormone. It cites a 2019 review of three studies with 880 participants in total, which found preliminary evidence that diaphragmatic breathing may help reduce stress. NCCIH adds that relaxation techniques are generally considered safe for healthy people, though a few people have reported negative experiences, such as increased anxiety or intrusive thoughts.

Notice the careful language: “may,” “modestly,” “preliminary.” That is an honest summary of where things stand, and it is still good news for something so simple.

A closer look at one well-known trial

In a randomized study published in Cell Reports Medicine in January 2023, researchers at Stanford compared three different breathing practices with mindfulness meditation. Participants did one of them for five minutes a day for a month, guided remotely. The four approaches were:

The researchers reported that breathwork overall, and the exhale-focused cyclic sighing in particular, produced greater improvement in mood than mindfulness meditation, along with a drop in breathing rate. They concluded that five minutes a day of cyclic sighing “has promise” as a stress-management exercise.

Keeping it in perspective

• It is one study. The findings are promising, but they need to be repeated by other teams.
• Mood was largely self-reported. That is common in this research, but it is not the same as a clinical measure.
• It was short. One month says little about the long run.
• It does not treat a condition. A calming exercise can help you feel more settled, but breathing is not a treatment for anxiety disorders, depression or other conditions.

Why slow, long exhales might help

Researchers have suggested that slow breathing, especially with longer exhales, may nudge your body toward a calmer state, which fits with the lower breathing rate seen in the trial and the changes in blood pressure and cortisol that NCCIH describes. The exact mechanisms are still being studied.

Practical points

• Keep it gentle. Breathing should feel comfortable. If you feel dizzy, light-headed, or more anxious, stop and breathe normally.
• Try a few minutes at a calm moment first. It is easier to learn when you are not already stressed.
• Pair it with a habit. Before a meal, after you wake up, or before bed are easy anchors.
• Use it alongside, not instead of, other support. If stress is affecting your sleep, eating or daily life, a licensed professional can help. See also our guides to stress eating and to sleep and weight.
• If you have a breathing or heart condition, or you are pregnant, check with your doctor before trying techniques that involve holding your breath.

How it fits with mindfulness

Breathing exercises and mindfulness are often practiced together, and the Stanford trial treated meditation as the benchmark. Our guide to mindfulness, explained explores that side of the picture.

The takeaway

Slow breathing is a low-risk, low-cost habit with early evidence of modest benefits for stress, blood pressure and mood, and a particularly promising signal for long, slow exhales. It is not a cure for anything, and the research is still young. If it helps you feel calmer, it is a lovely tool to add to your routine, alongside the other things that support your wellbeing.

Sources

1. National Center for Complementary and Integrative Health (NIH). Stress. NCCIH
2. Balban MY, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, January 10, 2023. Stanford record