Verdict: Promising
A 2023 meta-analysis of randomised trials found breathwork lowered self-reported stress with small-to-moderate effects. Studies vary a lot in method and quality.
What it is
Deliberate breathing patterns: slow breathing, box breathing (in, hold, out, hold) or extended exhales. Some styles use fast or forceful breathing.
Why it is trending
Apps, wearables that track stress and influencer routines pushed breathwork into everyday wellness.
How to try it safely
- Try 5 minutes of slow breathing, about 6 breaths a minute, or box breathing at 4 counts each.
- Breathe gently through the nose. Comfort first.
- Avoid fast or breath-hold styles in water, while driving, or if you are pregnant or have heart, lung or seizure conditions.
- Stop if you feel dizzy or tingly.
Holistic and Eastern context
Breath practice is old. Yogic pranayama and Chinese qigong both see breath as the link between body and mind. Modern trials are now testing some of these methods.
Sources
- Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. PubMed 36624160
- Systematic Review of Randomised Controlled Trials Evaluating Box Breathing for Stress, Autonomic, and Clinical Outcomes. PubMed 42768274
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