Breathing is a fundamental aspect of our existence, often taken for granted. However, recent research suggests that consciously focusing on our breath can have impressive health benefits, particularly for individuals who struggle with meditation. A new study conducted by researchers from Stanford University has found that just five minutes of daily breath techniques can provide similar mood and anxiety benefits as five minutes of mindfulness meditation.
The study, which involved 108 participants, revealed that those in the breathing technique group experienced even greater improvements in certain areas compared to the mindfulness meditation group. The findings suggest that breathing exercises may be a more potent and acute tool for mental health than meditation itself, which is already known to rival antidepressants in treating anxiety.
Neuroscientist and co-author Andrew Huberman expressed his thoughts on Twitter, stating that if individuals are seeking to improve sleep, reduce daytime stress, or recover from intense work or training, then structured breathwork could be a powerful and cost-effective solution. He emphasised that autonomic control, which can be achieved through brief five-minute breathwork sessions, is key to achieving these benefits.
Throughout the study, participants reported on their mood and vital signs, including heart rate, breathing rate, and sleep quality, on a daily basis. The results showed that those who dedicated five minutes each day to breathwork experienced the most significant stress relief over the course of the month. Their mental and physiological health showed day-on-day improvements.
Interestingly, the study also tested three different breathing techniques, with one technique proving to be the most effective. Participants who practiced cyclic sighing, characterised by pronounced and prolonged exhalations, exhibited greater improvements compared to those who practiced box breathing (matching inhalation, pause, and exhalation durations) or cyclic hyperventilation (longer inhalations and shorter exhalations).
It is important to note that all of the breathing techniques, as well as the mindfulness meditation, demonstrated benefits in the study. However, the groups practicing the breathing techniques reported a higher increase in positive affect than the mindfulness meditation group. This suggests that there is something unique about controlled breathing that sets it apart from other practices.
Previous studies have shown that inhalations generally increase heart rate, while exhalations decrease it. This could explain why cyclic sighing, which emphasises exhaling, is particularly effective in inducing a sense of calm in both the body and mind. On the other hand, box breathing is often used by military personnel to remain calm in stressful situations, while controlled hyperventilation can help alleviate anxiety or panic.
While the positive effects of meditation may take longer to manifest, controlled breathing exercises have more immediate physiological and psychological calming effects. Controlled breathing directly influences respiratory rate, leading to increased vagal tone during slow expiration. Although mindfulness meditation may decrease sympathetic tone in the long run, this is not its primary purpose or an expected acute effect.
Further research is needed to fully understand the differences between controlled breathing and passive meditation. However, the study highlights the immediate health benefits associated with intentional breathwork. In a world where we often lack control over our bodies, taking a moment to exert control, even through a simple sigh, can be beneficial for our overall well-being.
The study, published in Cell Reports Medicine, provides valuable insights into the potential of breath techniques as a powerful and cost-effective tool for managing stress, improving sleep, and enhancing overall mental and physiological health. By incorporating controlled breathing exercises into our daily routines, we can potentially experience significant improvements in our well-being.
