Does breathwork really help?

You've had a long day, your phone keeps buzzing, and your mind is already running through tomorrow's problems. Your shoulders feel tense, your heart's beating faster than usual, and relaxing seems impossible.

Then someone suggests taking a few deep breaths.

It sounds almost too simple, especially when you've got so much on your mind. Yet, research suggests that changing how you breathe may help reduce stress and improve your mood.

What exactly is breathwork?

Breathwork involves consciously changing the pace, rhythm, or depth of your breathing. Some techniques encourage slow, steady breaths, while others use counting, longer exhalations, or brief pauses.

You may already do something similar when you take a slow breath before an important conversation or exhale deeply after a stressful experience. Structured breathwork builds on these natural responses by giving you a breathing pattern to practise intentionally.

Unlike meditation, which often involves observing your thoughts and sensations, breathwork focuses on deliberately adjusting your breathing. The two practices can also be combined.

How does breathwork affect your body?

When you're anxious, your body can respond as though you're facing danger, even if you're simply worried about an upcoming exam or a difficult conversation.

Your heart rate may increase, your muscles tighten, and your breathing becomes quicker. These changes are part of your body's natural stress response.

Your autonomic nervous system helps regulate these reactions. Its sympathetic branch prepares you for action, while its parasympathetic branch supports rest and recovery.

Because you can consciously control your breathing, gentle breathing exercises offer one way to influence some of these physical responses.

According to the US National Center for Complementary and Integrative Health, relaxation techniques, including breathing exercises, may produce physiological changes associated with relaxation.

Easing physical tension may help you feel more settled, even when the situation causing your stress hasn't changed.

Does breathwork really help with anxiety and stress?

Research suggests that breathwork can be beneficial, particularly for reducing perceived stress. However, the evidence has limitations.

A 2023 meta-analysis published in Scientific Reports examined randomised controlled trials investigating breathwork and mental health.

For stress, researchers analysed 12 trials involving 785 adults. They found that breathwork was associated with a small-to-moderate reduction in perceived stress. Separate analyses also suggested improvements in anxiety and depressive symptoms.

However, many studies involved small groups, different breathing techniques, or potential sources of bias. More research is needed to establish which approaches work best and how long the benefits last.

Can five minutes of breathing help?

A 2023 study published in Cell Reports Medicine compared three breathing exercises with mindfulness meditation.

Participants practised for five minutes daily over approximately one month. The breathing exercises produced greater improvements in positive mood than mindfulness meditation, with a technique called cyclic sighing showing particularly promising results. Cyclic sighing involves an initial inhalation, a smaller second inhalation, and a slow exhalation. But, although encouraging, these findings don't establish breathwork as a treatment for diagnosed anxiety or depressive disorders.

Is slower breathing better?

Not necessarily. A separate 2023 trial involving 400 participants compared slow breathing at approximately 5.5 breaths per minute with breathing at 12 breaths per minute.

Both groups reported improvements in stress, anxiety, and wellbeing, but slower breathing didn't produce significantly better results.

You don't need to concentrate on achieving a particular breathing rate. Finding a comfortable rhythm may be a more practical approach.

What are the mental health benefits of breathwork?

It may reduce stress and physical tension

When you're under pressure, you might notice tight shoulders, a clenched jaw, or difficulty settling down.

Gentle breathing exercises may help ease some of these physical sensations. Although your responsibilities won't disappear, feeling less tense may help you approach them more comfortably.

It may ease some anxiety symptoms

Anxiety often involves physical symptoms, including a racing heart, muscle tension, and changes in breathing.

Controlled breathing may help you manage these sensations. Australian health service Healthdirect includes breathing and relaxation strategies among approaches that may assist with anxiety.

However, some people find focusing on their breathing uncomfortable, particularly during panic symptoms.

It may improve mood and concentration

Research suggests that certain breathing practices may improve positive mood. Focusing on a comfortable breathing rhythm also gives your attention something immediate to follow when your thoughts feel overwhelming.

You don't need to stop every anxious thought. Simply returning your attention to your breathing may provide a useful pause.

Three gentle breathing techniques to try

You don't need special equipment to explore breathwork. These techniques are simple starting points, although no single approach has been proven best for everyone.

1. Slow breathing

Sit comfortably and relax your shoulders. Breathe in gently through your nose, then exhale slowly without forcing the air out.

Continue at a comfortable pace for a few minutes. The NHS recommends practising gentle breathing regularly, ideally for around five minutes.

2. Longer-exhale breathing

Breathe in gently for three counts, then breathe out for four or five counts. Repeat for a few cycles, adjusting the rhythm if necessary.

This may be worth trying when you're feeling tense or overwhelmed. Research into exhale-focused breathing is promising, although more studies are needed.

3. Box breathing

Box breathing follows four stages: inhale, pause, exhale, and pause again.

A common version uses four counts for each stage. If holding your breath feels uncomfortable, shorten or skip the pauses.

Can breathwork make anxiety worse?

Although gentle breathing exercises are generally low risk, they aren't suitable for everyone.

Focusing closely on your breathing can sometimes increase awareness of physical sensations, particularly if you experience panic symptoms. Breathing too quickly or deeply may also cause dizziness or light-headedness.

If you feel uncomfortable, stop and return to your normal breathing. More intensive techniques involving rapid breathing or prolonged breath-holding require additional caution and shouldn't be practised in water or while driving.

If breathwork increases your anxiety, consider grounding exercises instead. Noticing objects around you, listening to nearby sounds, or feeling your feet against the floor may help you reconnect with your surroundings.

When should you speak with a therapist?

Breathing exercises may ease temporary stress, but ongoing anxiety can affect your sleep, relationships, concentration, and daily responsibilities.

If anxiety regularly interferes with your wellbeing, a therapist can help you understand what's contributing to your symptoms and develop strategies suited to your circumstances.

Evidence-based treatments such as cognitive behavioural therapy (CBT) can help you recognise unhelpful thinking patterns and develop healthier responses to anxiety.

Final thoughts

So, does breathwork really help? Research suggests it may reduce stress, ease some anxiety symptoms, and improve mood, although the benefits vary between individuals.

If you find breathwork helpful, it can become part of your routine. And if anxiety continues to affect your daily life, speaking with a therapist through Talked can help you understand your feelings and develop practical, personalised coping strategies.