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The Benefits of Mindful Breathing Techniques for Stress Relief
“The breath is the master of the mind.”
— Hatha Yoga Pradipika
The Benefits of Mindful Breathing Techniques for Stress Relief
If you are facing something stressful, you might say to yourself, “Take a deep breath.” We instinctively understand that breath is linked to our emotions, but until recently, little was understood about how or why this works. Research is now demonstrating that conscious breathing, as in deliberately controlling how and when you inhale and exhale, has a host of benefits.
What is mindful breathing?
Essentially, mindful breathing is any technique for consciously controlling the breath for a few moments. During conscious breathing exercises, your focus is entirely in the present moment. You can notice and neutrally observe thoughts and sensations that arise, without trying to change or judge them.
Mindful breathing techniques are found across spiritual traditions, from shamanic trance work to Sufi dhikr prayers and the yogic concept of pranayama. Worldwide, cultural traditions have long understood that breathwork can be key in calming the mind, soothing the body and deepening a connection with the divine.
Conscious breathing is free — of course — and requires no equipment. All of the techniques are simple to learn, and you can do them at any time and in any place, making it a versatile tool for your stress toolbox.
The science behind mindful breathing
Recently, neuroscientists discovered a group of cells in the frontal cortex that link to the brainstem, where unconscious mechanisms like breathing are controlled. This is the first time that a physiological pathway linking breathing and emotions has been established.
Meanwhile, an analysis of existing studies has shown how breathwork can be effective in decreasing stress and improving mental health. These effects may be due to how conscious breathing activates the parasympathetic nervous system — the bodily system that prepares you for rest and relaxation.
Mindful breathing appears to stimulate the vagus nerve, a key component of this system. This switches off the sympathetic nervous system — the one that prepares your body for fight or flight — and this may be the mechanism that lowers stress when using these techniques.
4 mindful breathing techniques for stress relief
If you are new to breathwork, these 4 suggestions are a good starting point. Each technique has been scientifically shown to help reduce stress.
1.) 4-7-8
This is one of the easiest techniques to learn and remember, and it is very useful for in-the-moment stress control.
Simply inhale for 4 seconds, hold your breath for 7 seconds and then breathe out for 8 seconds.
2.) Nadi Shodhana
Also commonly known as Alternate Nostril Breathing, this is one of the most important pranayama breathwork techniques. Research has shown that this technique is effective in reducing blood pressure, due to its vagus nerve activation.
- Sit comfortably and exhale.
- Before inhaling, place your thumb against your right nostril to close it.
- Breathe in through your open left nostril and hold your breath for 2-3 seconds.
- While holding your breath, close your left nostril and release your right.
- Exhale through your right nostril.
- Breathe in through your right nostril and hold your breath for 2-3 seconds.
- While holding your breath, close your right nostril and release your left.
- Exhale through your left nostril.
- Repeat the cycle for up to 5 minutes, alternating nostrils each time.
3.) Ujjayi Pranayama
Also known as Ocean Breath, this technique is commonly used during yoga. It creates a rhythmic sound to help to induce calm. Research has shown that it increases focus and decreases anxiety, and may also have a tranquilizing effect.
- Sit comfortably with your head leaning slightly forward
- As you inhale and exhale, keep your mouth closed.
- Breathe in through your nose while constricting your throat — it will sound like snoring.
- Breathe out through your nose with a hissing sound.
- Do not hold your breath, but keep your inhalations and exhalations regular.
4.) Bhramari Pranayama
This technique is also known as Bee Breath or Humming Breath, due to the sound it makes. Research has shown that it can have an immediate effect on lowering blood pressure and heart rate. Over time, it helps improve resilience against stress and lowers perceived levels of stress.
- Sit comfortably upright.
- Place your index fingers in your ears.
- Take a deep breath in through your nose.
- Breathe out slowly through your nose, making a loud humming sound as you do — you will feel this vibrate through your ears.
- Sustain the exhale as long as you can, then calmly inhale again and repeat.
When you are comfortable with this, there is a more advanced variation, which involves placing your thumbs in your ears and using your index fingers to close your eyes while your middle and ring fingers rest against your nose. Breathe in and out through your nose as before, while making the humming sound, but use your fingers to gently, very partially close your nose as you breathe out.
How to start a daily mindful breathing practice
Although any of these techniques can be helpful on the spot in stressful situations, to get the biggest benefit from breathwork, it is helpful to practice it daily as part of your wellness routine.
- Choose a quiet time of day — first thing in the morning or just before bed is ideal.
- Set aside just 5 minutes for breathwork, no longer than that.
- Stop at any time you feel uncomfortable.
- Let your thoughts and feelings come and go as you breathe. Your focus should remain on the breathing itself, but there is no need to try to control your thoughts.
- Keep a breathwork journal or a regular diary entry to track your progress and how the experience makes you feel.
Overcoming obstacles in breathwork
Although all of these techniques are simple, beginners in breathwork often report initial difficulties in establishing a routine. You may encounter:
- Racing thoughts: Just acknowledge your thoughts and let them do as they wish while you return your focus to your breathing.
- Impatience: You may not immediately feel the benefits of breathwork, but a few minutes a day will build stress resilience.
- Shallow breathing: Never push yourself into anything that feels uncomfortable. It takes time to learn to breathe deeply. Experiment with changing your posture, or aim for shorter initial sessions.
- Emotional discomfort: Many people become tearful or emotional during breathwork exercises. This may be because the profound inner focus releases emotional tension. That’s perfectly OK. Do not judge yourself. Let your emotions ebb and flow.
- Difficulty creating a breathwork routine: If you keep forgetting, experiment with different times of day, or set calendar reminders.
Mindful breathing for a more peaceful life
Research increasingly demonstrates how conscious breathwork can reduce stress, making it a daily practice that’s truly worth incorporating into your busy day. Breathing exercises calm your body as well as your mind and link you deeply to your very life essence — your breath — which can be profoundly moving and inspirational.
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Author Bio
Mia is a professional freelance writer and researcher specializing in mental health, self-care, and mindfulness. She is also the Founder and Editor-in-Chief of the healthy-living magazine, Body+Mind. Knowledge is power, and Mia’s goal is to provide science-backed wellness information to empower her readers.
