Breathing happens automatically. But unlike most of what your body does, you can also take control of it. That makes breath one of the most accessible ways to influence how you respond to stress.
Why slow breathing matters
Your heart rate rises slightly as you breathe in and slows as you breathe out. This natural rhythm, called respiratory sinus arrhythmia, is shaped by the vagus nerve. When you slow your breathing and lengthen the exhale, you give more time to the slowing phase.
What the research shows
A 2018 systematic review brought together 15 studies of slow breathing, defined as fewer than 10 breaths a minute, in healthy adults. Across these studies, slow breathing was associated with:
- increased heart rate variability and respiratory sinus arrhythmia, markers of parasympathetic activity
- changes in brain activity, including an increase in alpha waves, which are associated with calm, relaxed wakefulness
- greater reported comfort, relaxation, vigour and alertness, and fewer feelings of arousal, anxiety, anger and confusion
The researchers proposed two ways this may happen. One is interoception: slowing your breath deliberately draws your attention to your internal state. The other involves sensors in the nasal passages, which respond to the rhythm of slow nasal breathing and may influence activity across the brain.
Four techniques to try
Extended exhale. Breathe in for 4, out for 6 to 8. Continue for one to two minutes.
Physiological sigh. Two breaths in through the nose (a full breath, then a short top-up), followed by a long, slow breath out through the mouth. In a 2023 Stanford study, participants who practised this "cyclic sighing" for five minutes a day over a month reported greater improvements in mood than those practising mindfulness meditation.
Box breathing. In for 4, hold for 4, out for 4, hold for 4. Its steady structure makes it easy to follow when you need to focus.
Diaphragmatic breathing. Place a hand on your belly and let it rise as you breathe in. This encourages slower, deeper breaths driven by the diaphragm.
Where you can, breathe in through your nose.
If you feel lightheaded, return to normal breathing. If you have a heart or respiratory condition, check with your healthcare provider before starting a breathing practice.
Wherever you are, your breath comes with you. A few slow breaths is always within reach.
Pause. Breathe. Reconnect.
This article is general information only and is not a substitute for professional advice.
References
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. Frontiers in Human Neuroscience 2018;12:353. doi:10.3389/fnhum.2018.00353
Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895
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