Breathing exercises can reduce stress, lower blood pressure, improve focus, and increase lung capacity.
Benefits
- Lowers stress and cortisol.
- Reduces blood pressure.
- Improves focus.
- Increases lung capacity.
- Helps anxiety and sleep.
Techniques
- Diaphragmatic breathing.
- Box breathing (4-4-4-4).
- 4-7-8 breathing.
How long
5 to 10 minutes a day.
Caution
Stop if dizzy.
Evidence
Slow breathing at 6 breaths per minute improves heart rate variability.
Techniques and numbers
Slow breathing at about 6 breaths per minute increases heart rate variability and activates the parasympathetic nervous system. A 2018 review in Frontiers in Human Neuroscience found slow breathing increased comfort and relaxation and reduced anxiety and anger.
- Diaphragmatic breathing: inhale through the nose for 4 seconds so the belly rises, exhale for 6 seconds.
- Box breathing: 4 seconds in, 4 hold, 4 out, 4 hold, used in some military and first-responder training.
- 4-7-8 breathing: inhale 4, hold 7, exhale 8, popularized by Andrew Weil.
- Pursed lip breathing helps people with COPD slow breathing and reduce breathlessness.
Practice and caution
Practice 5 to 10 minutes once or twice daily. Sit or lie comfortably and stop if you feel dizzy. People with asthma, heart or lung disease, or pregnancy should avoid breath holds or hyperventilation techniques like some Wim Hof methods unless approved by a clinician. Breathing exercises support but do not replace treatment for anxiety, asthma or hypertension.
Techniques and numbers
Slow breathing at about 6 breaths per minute increases heart rate variability and can lower stress. Diaphragmatic breathing, box breathing (4 seconds in, hold, out, hold) and physiological sigh have been studied. A 2023 Cell Reports Medicine trial found 5 minutes of daily cyclic sighing improved mood more than mindfulness meditation.
Practice and caution
Practice daily seated. People with asthma, heart disease or panic disorder should stop if dizzy. Breathing exercises complement but do not replace medical care.
Types and effects
Diaphragmatic breathing activates the vagus nerve and lowers heart rate. Box breathing (4-4-4-4) is used by athletes and military. The 4-7-8 technique developed by Andrew Weil slows breath. Slow breathing at 6 breaths per minute increases heart rate variability. A 2023 Stanford study found that 5 minutes a day of cyclic sighing improved mood and lowered breathing rate.
Practice tips
Practice sitting for 5 to 10 minutes twice daily. Inhale through the nose to the count of 4, exhale slowly through the mouth for 6 to 8. For asthma and COPD, pursed lip breathing reduces breathlessness. If dizziness, tingling or panic occurs, return to normal breathing. Breathing exercises do not replace medical care for anxiety disorders.
Based on data from Cell Reports Medicine and the American Lung Association
