Have you ever tried breathing exercises to reduce stress and anxiety but felt like they weren’t working?
If so, you’re not alone—and there’s a reason why.
Breathing techniques are widely recognised as powerful tools for calming the nervous system, and research backs up their effectiveness. But here’s the catch: it’s not just about how you breathe—it’s about how you practise.
So, what makes some breathing exercises work better than others? Are there common mistakes that could be reducing their effectiveness?
We delved into the research to uncover the key factors that make breathing techniques truly effective. Here’s what we found:
5 Key Ways to Make Breathing Exercises Work for You
According to a 2023 scientific review, the success of breathing exercises in reducing stress isn’t just about the method you choose—it’s about how you implement it.
Here are five research-backed ways to enhance your breathing practice for maximum relaxation:
- Breathe for at least five minutes. Short breathing exercises are beneficial, but research suggests that a minimum of five minutes is ideal for noticeable stress relief.
- Start with guided practice. Whether it’s a YouTube video, an app, or a breathing coach, having guidance in the early stages improves long-term success.
- Incorporate multiple sessions. The more you practice, the greater the benefits. Try weaving short breathing exercises into your daily routine.
- Make it a long-term habit. Consistency is key—regular practice over weeks and months leads to lasting stress reduction.
- Avoid fast-only breathing techniques. While fast breathing methods like the Wim Hof technique have their place, they may not be the best choice for stress relief. Slow, controlled breathing is generally more effective.
A Simple Way to Make Breathing a Daily Habit
Want an easy way to incorporate breathing exercises into your day?
Take a mindful five-minute pause after enjoying a cup of tea. As you sip, breathe deeply, slow down, and let your nervous system unwind.
With just a few small adjustments, you can turn your breathing practice into a powerful stress-reducing ritual.
Reference
Bentley, T.G.K., D'Andrea-Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing practices for stress and anxiety reduction: Conceptual framework of implementation guidelines based on a systematic review of the published literature. Brain Sciences, 13(12), 1612. https://doi.org/10.3390/brainsci13121612