Breathing is something we do unconsciously every moment of our lives. Yet, when brought under conscious control, it becomes a powerful tool for calming the mind, regulating the body, and improving overall wellbeing. This practice, known as breathwork or mindful breathing, is increasingly supported by science and widely used in stress management, meditation, and holistic health.
How Emotions Shape Our Breathing
Our breath is closely tied to our emotional state. When we feel stressed, anxious or angry, the sympathetic nervous system, the body’s “fight or flight” response, is triggered. This leads to physical changes such as increased heart rate, raised blood pressure, and disrupted digestion. Breathing also shifts; it becomes shallow and rapid. Over time, these patterns can contribute to both physical and mental strain.
By contrast, when we consciously slow and deepen our breath, we signal to the nervous system that the danger has passed. This activates the parasympathetic system, the “rest and digest” state, helping the body return to balance.
What Is Mindful Breathing?
Mindful breathing simply means focusing attention on the breath. It involves noticing the rhythm of inhalation and exhalation, bringing awareness to bodily sensations, and gently redirecting the mind when it wanders. Mindful breathing can be done anywhere, anytime, making it an accessible technique for anyone.
Research shows that deep, controlled breathing produces measurable physiological changes. It promotes blood vessel relaxation, reduces heart rate, and restores digestive processes. Regular practice has been linked to lower stress hormones, improved mood, and enhanced lung function.
Benefits of Breathwork
Regular breathwork practice can bring wide-ranging benefits, including:
Breathwork Techniques to Try
- Reduced stress, anxiety, and anger
- Improved mood and sleep
- Lower blood pressure and better heart health
- Enhanced digestion
- Sharper focus and concentration
- Increased lung capacity and resilience
- Support in pain management
Here are a few practical techniques to explore (check out our YouTube video linked below to help guide you):
- Alternate Nostril Breathing
- Close your right thumb with your right nostril.
- Breathe in slow and deep through your left nostril.
- Close your left nostril with your right ring finger.
- Breathe out slowly through your right nostril.
- Inhale through your right nostril whilst the left nostril is still closed with the right ring finger.
- Release your right ring finger on your left nostril and close your right nostril again with your right thumb.
- Repeat.
- Box Breathing
- Inhale slowly for 5 seconds.
- Hold your breath for 5 seconds.
- Breathe out for 5 seconds.
- Hold your breath for 5 seconds.
- Repeat the process.
- 4-7-8 Breathing
- Breathe in quietly for a count of 4.
- Hold your breath for a count of 7.
- Breathe out forcefully through your mouth for a count of 8 making a ‘whoosh’ sound.
- Repeat 3 times.
- Belly/Diaphragmatic Breathing
- Place one hand on your belly.
- Inhale slowly for 4 seconds through the nose and feel your belly inflate as you do this.
- Hold for 2 seconds.
- Slowly exhale through the mouth and feel your belly deflate.
- Hold for 2 seconds. Repeat.
- Mountain Breathing
- Inhale through your nose and raise your arms high above your head.
- Bring your palms together above the top of your head.
- Exhale through your mouth and bring your palms together in front of your chest.
- Repeat 5 times.
- Rapid Exhalations
- Take a large breath in through your nose.
- Breathe out in quick, short outbursts (6–10 rapid exhalations) from your nostrils.
- Repeat three times.
Final Thoughts
Breathwork is more than just a wellness trend! By learning to regulate our breath, we can take greater control of our physical and mental state, reduce the burden of stress, and build resilience in everyday life.
Resources for Further Practice
- NHS: Ways to Relieve Stress
- Calm: Breathe Tool
- Headspace Breathing Exercises
- Apps: Universal Breathing, Breathless Academy, Breathe2Relax
- YouTube guided mindful breathing sessions
References
- Othership. (n.d.). Breathwork Benefits. Retrieved from https://www.othership.us/resources/breathwork-benefits
- British Heart Foundation. (n.d.). Breathing exercises to reduce stress and improve wellbeing. Retrieved from https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises
- WebMD. (n.d.). What Is Breathwork?. Retrieved from https://www.webmd.com/balance/what-is-breathwork
- Sharma, M., & Rush, S. E. (2023). Mind-body practices for mental health: A systematic review of breathwork interventions. Journal of Integrative Health, PMC9873947. https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/
- Telles, S., Singh, N., & Balkrishna, A. (2018). The impact of yoga and pranayama on inflammation and oxidative stress. Frontiers in Neurology, PMC6137615. https://pmc.ncbi.nlm.nih.gov/articles/PMC6137615/
- Bernardi, L., Porta, C., & Sleight, P. (2004). Cardiovascular, cerebrovascular, and respiratory changes induced by different types of breathing in humans. The Journal of Physiological Sciences, PubMed PMID: 15165407. https://pubmed.ncbi.nlm.nih.gov/15165407/
- Busch, V., Magerl, W., Kern, U., Haas, J., Hajak, G., & Eichhammer, P. (2012). The effect of deep and slow breathing on pain perception, autonomic activity, and mood processing. Journal of Pain Research, PMC4932035. https://pmc.ncbi.nlm.nih.gov/articles/PMC4932035/
- Image: Soma Breath. (n.d.). Image from “Holotropic Breathing: A Complete Guide to Holotropic Breathwork” [Image]. Soma Breath. https://www.somabreath.com/blog/holotropic-breathing-a-complete-guide-to-holotropic-breathwork/
- Image: Plant People. (n.d.). Image from “Breathwork 101: Benefits & Techniques” [Image]. Plant People. https://www.plantpeople.co/blogs/news/breathwork-101-benefits-techniques
Written by Dr Sithhipratha Arulrajan
