Breathing is something we all do – around 20,000 times per day – yet most of us rarely think about it. What’s fascinating is that breathing isn’t just a background function keeping us alive. Research shows that breathwork practices can be a powerful tool for regulating our nervous system, calming stress, and supporting emotional well-being. From ancient pranayama techniques to modern slow-breathing methods like coherent breathing and box breathing, people are turning to the breath as a simple, accessible way to manage anxiety, improve focus, and restore balance.
While clinical research into breathwork is still developing, studies are uncovering how conscious breathing affects the body and mind in profound ways. Breathwork is one of the many tools I share through my Trauma to Trust™ model—a healing roadmap that supports the body to move from survival into presence, balance, and authentic connection. For those of you who are as passionate about the science as well as the practice of breathwork as I am, I’ve gone ahead and created a short review of the best of the available research. Enjoy!
Why Breathwork Works
The therapeutic power of breathwork is thought to rest on two main mechanisms:
- Changing physiology through breathing patterns. When we consciously slow down or modify our breathing, we directly influence the autonomic nervous system, including the vagus nerve – a key player in relaxation and stress recovery (Del Negro et al., 2018; Maric et al., 2020; Zaccaro et al., 2018).
- Building mindful body awareness (interoception). Breathwork helps us tune into the subtle sensations of our body, deepening self-awareness and grounding us in the present moment (Chen et al., 2021; Price & Hooven, 2018; Weng et al., 2021).
Think about it: when you feel anxious, your breath becomes shallow and fast. In moments of calm, your breathing slows down and deepens. By deliberately shifting the breath, you can send new signals to the brain that shift you out of fight-or-flight and into rest-and-digest. This is what makes breathwork such a powerful bridge between the body and mind.
Breathwork and the Nervous System
Breathing rhythms are generated deep in the brainstem and connect directly with regions that regulate our thoughts, behaviour, and emotions. When you shift your breathing pattern, for instance, slowing it down to six breaths per minute, you’re not just changing oxygen intake. You’re sending new signals to the brain that can:
- Improve heart rate variability (a key marker of resilience) (Chaitanya et al., 2022)
- Increase parasympathetic activity (rest-and-digest mode) (Bentley et al., 2023)
- Lower blood pressure and heart rate (Garg et al., 2023)
- Reduce stress and anxiety in minutes (Weng et al., 2021)
Slow, rhythmic breathing also stimulates the vagus nerve, the body’s primary pathway of safety and relaxation. A few minutes of intentional breathing before a difficult conversation, for example, can shift you from fight-or-flight into grounded presence.
Research even suggests that slow, rhythmic breathing can synchronize brain activity across regions, improving mental clarity and emotional balance (Hsu et al., 2020).
Ancient Roots and Modern Science
Breathwork isn’t new. Yogic breathing practices, known as pranayama, have been studied for their effects on health for decades. Traditionally, pranayama was a spiritual practice for cultivating awareness and presence. Today, scientific research shows it supports both physical and mental health. Evidence links pranayama with:
- Improved cardiorespiratory and pulmonary function (Misra et al., 2019)
- Great autonomic balance (the dance between stress and rest systems) (Goldstein et al., 2020)
- Reduced symptoms of stress, anxiety, depression, PTSD, and hypertension (Brown & Gerbard, 2005; 9; Seppälä et al., 2014)
While many of these studies have limitations (like small sample sizes), the results are consistent: conscious breathing supports healing across both body and mind.
Modern Breathwork Practices
In recent years, more accessible forms of breathwork have gained popularity, particularly for stress management and emotional wellness. Some of the most common include:
Slow, deep breathing: Simply extending and slowing the breath, without a rigid structure, is enough to reduce tension and activate parasympathetic pathways.
Diaphragmatic breathing: Breathing deeply into the belly instead of the chest. This activates the diaphragm, increases oxygen exchange, and supports relaxation.
Coherent or paced breathing: Breathing at a rate of about 5–6 breaths per minute (inhale 5 seconds, exhale 5 seconds). This rhythm increases vagal tone and balances the nervous system.
Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. This structured rhythm helps calm the mind and is even used by athletes and Navy SEALs to manage high stress.
Research shows these practices can:
- Increase vagal tone (supporting calm and recovery) (Jerath et al., 2006)
- Reduce stress, anxiety, and negative emotions (Banushi et al., 2023)
- Lower sensitivity to pain (Joseph et al., 2022)
- Improve overall emotional balance (Maric et al., 2020; Strigo & Craig, 2016)
The best part? These techniques are safe, easy to learn, and often create noticeable results within just a few minutes.
Try This: Simple Breathwork Practices
If you’re curious to try it, here’s are two simple exercise rooted in the research:
1. Coherent Breathing
- Sit comfortably with your spine relaxed but upright.
- Place one hand on your belly and one on your chest.
- Breathe in slowly through your nose for a count of 6, letting your belly expand.
- Exhale gently through your nose for a count of 6.
- Continue for 5 minutes, focusing on the sensation of breath moving in and out.
Even a short session can help you feel calmer and more grounded. It balances your nervous system and often creates a sense of calm focus.
2. Box Breathing
- Inhale through your nose for 4 counts.
- Hold your breath gently for 4 counts.
- Exhale slowly through your nose for 4 counts.
- Pause for 4 counts before the next inhale.
- Repeat for 2–5 minutes.
Box breathing is especially useful during moments of stress or overwhelm.
Want to take your breathwork practice further? Download my free eBook, Breathwork & Your Nervous System. 🌿 Inside, you’ll embark on a mini breathwork retreat with practical exercises designed to help you regulate stress, balance your nervous system, and discover a greater sense of calm and clarity in daily life.
Final Thoughts
Breathwork is one of the simplest, most accessible tools we have for supporting mental health, nervous system regulation, and emotional resilience. Whether through ancient pranayama techniques or modern slow breathing practices, the science is clear: how we breathe shapes how we feel.
The best part? Your breath is always with you. Anytime you need to reset your stress levels, focus your mind, or come back to balance, you can return to the breath.
If you’d like to go deeper into the science of the breath and nervous system, explore my upcoming offerings on trauma healing, embodiment, and breathwork. These practices are not just about relaxation – they’re about reclaiming aliveness, balance, and trust in your body.
Frequently Asked Questions About Breathwork
Is breathwork safe?
Yes, most breathwork practices like slow breathing, coherent breathing, and diaphragmatic breathing are safe for the general public. They have no known contraindications and can often create a sense of calm within minutes. However, more intense forms of breathwork (such as holotropic or rebirthing breathwork) may not be suitable for everyone, particularly those with certain medical or psychological conditions. Always consult a healthcare provider if you’re unsure.
How often should I practice breathwork?
Even a few minutes of conscious breathing each day can have benefits. Research suggests that 5–10 minutes of slow or coherent breathing daily can improve nervous system regulation, reduce stress, and support emotional balance. Longer or more frequent sessions can be added as you feel comfortable.
What is the difference between breathwork and meditation?
Breathwork focuses specifically on using breathing patterns to influence physiology and emotions. Meditation may include breath awareness, but it can also involve visualization, mantra, or mindfulness practices that don’t require controlling the breath. Many people find breathwork easier to begin with, since the breath provides a tangible focus and quick results.
Can breathwork help with anxiety?
Yes. Studies show that slow breathing and coherent breathing reduce anxiety by activating the parasympathetic nervous system, increasing vagal tone, and calming stress responses in the body. Breathwork is often recommended as a safe, accessible tool for managing both acute stress and chronic anxiety.
