Practicing breathing for 5 minutes each morning helps reduce stress, regulate the nervous system, and enhance positive emotions.
According to experts, breathing is an involuntary activity. However, consciously adjusting the breath according to different circumstances can help release tension.
“Breathing is the perfect interaction between conscious and unconscious activity. It is how the mind and body coordinate to regulate emotions,” said Angelo Gemignani, a psychiatrist and professor of neuroscience at the University of Pisa.
A study published in Cell Reports Medicine showed that practicing breathing for 5 minutes daily for a month can improve mood and reduce anxiety. Its benefits surpass those of mindfulness meditation over the same period.
Mental Health Benefits of Breathing Exercises
In a randomized study with 108 adults, scientists compared three different breathing exercises and mindfulness meditation. Volunteers were instructed to breathe consciously without attempting to control their breath.
- The first group practiced cyclical breathing, which involves slowly inhaling 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, meaning they inhaled slowly, held their breath, exhaled slowly, held their breath again, and repeated this sequence.
- The third group practiced cyclical hyperventilation, focusing more on inhaling than exhaling. This breathing process was the reverse of the first group’s cyclical breathing. Volunteers took a deep breath through the nose, passively exhaled, and then let the air escape through the mouth. After every 30 cycles, they held their breath for 15 seconds.
A woman practicing breathing at home in the morning. (Photo: Freepik).
The fourth group practiced mindfulness meditation, focusing on the awareness of breath and body without controlling their breath.
After 28 days, participants in both the mindfulness meditation and breathing exercise groups reported experiencing more positive emotions, thinking less about negative issues, and experiencing reduced anxiety.
Among the different breathing exercises, cyclical breathing proved particularly effective. Volunteers in this group even felt more positive than those in the mindfulness meditation group.
How Breathing Exercises Benefit the Brain
When feeling anxious, people tend to breathe faster. Breathing exercises allow individuals to slow their breath consciously. Research shows this impacts both mood and physiology.
According to analyses by Professor Gemignani and colleagues, slow breathing can influence the autonomic nervous system—the system that regulates vital physiological activities such as heart rate, blood pressure, and breathing. Slow breathing helps the brain transition from a defensive state to a resting state, promoting a more relaxed mindset.
In the recent study, the group practicing cyclical slow breathing reduced their respiratory rate compared to those practicing mindfulness meditation. The slower the breath, the more positive the emotions increased. This indicates that the exercise is beneficial for their mood.
