The Science and Benefits of Breathwork

October 04, 2025By Nona Woman

In recent years, breathwork—the intentional practice of controlling and deepening one’s breathing—has gained widespread popularity for its ability to improve both mental and physical well-being. Though often associated with meditation, yoga, and mindfulness practices, breathwork is increasingly being recognized by the scientific community as an effective tool for stress reduction, emotional regulation, and overall health optimization.

What Is Breathwork?

Breathwork refers to a range of techniques that involve consciously manipulating breathing patterns to influence physiological and psychological states. These techniques can include slow diaphragmatic breathing, alternate-nostril breathing (nadi shodhana), box breathing, or more intensive methods like holotropic breathwork. Regardless of the style, the goal is to harness the power of the breath to activate the body’s relaxation response and promote mental clarity.

Breathing is unique because it bridges voluntary and involuntary systems of the body. While it happens automatically, we can also consciously control it—allowing us to influence heart rate, blood pressure, and even emotional states.

How Breathwork Affects the Body

Controlled breathing directly impacts the autonomic nervous system (ANS), which regulates unconscious processes like heart rate, digestion, and stress responses. When we take deep, slow breaths, we activate the parasympathetic branch—often called the “rest and digest” system—helping the body calm down.

On the other hand, shallow or rapid breathing can trigger the sympathetic nervous system, which is responsible for the “fight or flight” response. Prolonged activation of this system has been linked to chronic stress, anxiety, and inflammation. Studies have shown that consistent breathwork practice can reduce cortisol levels, lower blood pressure, and improve heart rate variability—a marker of resilience and emotional regulation.

Mental Health and Emotional Benefits

Beyond its physiological effects, breathwork has profound benefits for mental health. Controlled breathing increases oxygen supply to the brain and promotes the release of neurotransmitters that enhance focus and mood. Regular practice has been associated with reduced symptoms of anxiety, depression, and post-traumatic stress disorder (PTSD).

Holotropic and circular breathing techniques, which involve deep, rhythmic breathing patterns, are used in some therapeutic settings to facilitate emotional release and self-awareness. Meanwhile, simpler forms like box breathing—inhale for four counts, hold for four, exhale for four, hold for four—are commonly used by athletes and military personnel to manage performance stress.

Practical Ways to Incorporate Breathwork

Breathwork doesn’t require special equipment and can be practiced anywhere. For beginners, setting aside 5–10 minutes daily is a good start. Simple practices include:

Diaphragmatic breathing: Place a hand on your abdomen and focus on expanding it as you inhale.
Box breathing: Inhale, hold, exhale, and pause—all for equal counts.
4-7-8 breathing: Inhale for 4 seconds, hold for 7, and exhale for 8.

Consistency is key—research shows even short, daily sessions can have measurable benefits over time.

Conclusion

Breathwork is a powerful, accessible tool that bridges the gap between mind and body. By engaging consciously with our breath, we can tap into the body’s innate mechanisms for relaxation, emotional balance, and resilience. As scientific evidence continues to grow, breathwork is emerging not just as a wellness trend, but as a vital component of holistic health.

References:

Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression. Journal of Alternative and Complementary Medicine, 11(4), 711–717. https://doi.org/10.1089/acm.2005.11.711
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. https://doi.org/10.1016/j.mehy.2006.02.042
Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756
Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451–458. https://doi.org/10.1007/s10072-016-2790-8
Rock, A. J., Levin, G. M., & Puchalski, C. M. (2015). Holotropic breathwork: A scoping review of the literature. Journal of Humanistic Psychology, 55(1), 46–71. https://doi.org/10.1177/0022167813505327
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353