Simple breathing exercises to help reduce stress

Practicing breathing for 5 minutes every morning helps reduce stress, regulate nerves, and enhance positive emotions.

According to experts, breathing is an unconscious activity. However, focusing on adjusting your breathing according to each situation can help relieve stress.

"Breathing is the perfect interplay between conscious and unconscious activity. Breathing is how the mind and body work together to regulate emotions," said Angelo Gemignani, a psychiatrist and professor of neuroscience at the University of Pisa.

Research in the journal Cell Reports Medicine found that practicing breathing for five minutes a day for a month can improve mood and reduce anxiety. Its benefits were greater than mindfulness meditation over the same period.

Mental Health Benefits of Breathing Exercises

In a randomized study of 108 adults, scientists compared three different breathing exercises and mindfulness meditation. Volunteers were asked to breathe consciously, but without trying to control their breathing.

The first group practiced cyclic breathing, which involved inhaling slowly through the nose to expand the lungs, holding the breath for a few seconds, and exhaling through the mouth.

The second group performed box breathing, which involved inhaling slowly, holding the breath, exhaling slowly, holding the breath again, and repeating this sequence.

The third group practiced cyclic hyperventilation, focusing on inhaling rather than exhaling. The breathing routine was the reverse of the first group's cyclic breathing exercise. Volunteers took a deep breath in through their nose, exhaled passively, and then let the air out through their mouth. After every 30 cycles, they held their breath for 15 seconds.

A woman practices breathing at home in the morning.

The fourth group practiced mindfulness meditation, focusing on awareness of the breath and body, but without controlling the breath.

After 28 days, participants in both the mindfulness meditation and breathing groups reported more positive emotions, less negative thoughts, and reduced anxiety levels.

Among the various breathing exercises, periodic breathing was particularly effective. Volunteers in this group felt even more positive than the mindfulness meditation group.

How does breathing exercise benefit the brain?

When people feel anxious, they tend to breathe faster. Breathing exercises allow people to consciously slow down their breathing . Research shows that this affects both mood and physiology.

According to the analysis of Professor Gemignani and colleagues, slow breathing can affect the autonomic nervous system - the system that regulates important physiological activities such as heart rate, blood pressure and breathing. Slow breathing makes the brain switch from self-defense to rest, making the mind more comfortable.

In the new study, the group that practiced slow, periodic breathing had a decrease in respiratory rate and breathing frequency compared to those who meditated mindfully. The slower their breathing rate, the more positive emotions they felt, suggesting that the exercise was beneficial to their mood.

The fourth group practiced mindfulness meditation, focusing on awareness of the breath and body, but without controlling the breath.

After 28 days, participants in both the mindfulness meditation and breathing groups reported more positive emotions, less negative thoughts, and reduced anxiety levels.

Among the various breathing exercises, periodic breathing was particularly effective. Volunteers in this group felt even more positive than the mindfulness meditation group.

How does breathing exercise benefit the brain?

When people feel anxious, they tend to breathe faster. Breathing exercises allow people to consciously slow down their breathing . Research shows that this affects both mood and physiology.

According to the analysis of Professor Gemignani and colleagues, slow breathing can affect the autonomic nervous system - the system that regulates important physiological activities such as heart rate, blood pressure and breathing. Slow breathing makes the brain switch from self-defense to rest, making the mind more comfortable.