Breathing is the first and last act of life. It happens automatically, many times each minute, keeping us alive without conscious effort. However, emerging research shows that this automatic process does not always function in the most efficient way, and that simple breathing exercises can help improve how our bodies and minds respond to stress.

This growing field, known as breathwork, draws on practices that have existed for thousands of years across different cultures. These include Indian pranayama, where breath is controlled through techniques such as alternating nostrils, and Chinese qigong, which combines breathing with movement and focus. Despite their cultural differences, these practices share a common idea: paying attention to the breath can calm both mind and body.

According to the BBC, researchers today describe breathwork as a kind of modern mindfulness tool with ancient roots. Abbie Little, a researcher in theoretical psychology and medicine at Griffith University, explains it as an old practice finding new relevance in today’s world.

Experts advise caution for pregnant people and those with conditions such as asthma or chronic obstructive pulmonary disease, as they were often not included in early studies. Still, evidence suggests many others may benefit, including reductions in stress hormones and improvements in symptoms for some chronic conditions.

Scientists are increasingly focusing on how stress affects the body over time. Chronic stress is linked to conditions such as anxiety, depression and age-related diseases. In serious illnesses like cancer, elevated stress hormones such as cortisol may also affect recovery and progression. Professor David Spiegel of Stanford University notes that irregular daily cortisol patterns have been linked with shorter survival in patients with advanced breast cancer.

Although breathwork has a long history, scientific understanding of it is still developing. Many studies in this area have only been published in recent years, and researchers are still working to identify which techniques are most effective.

One key finding is that many people tend to breathe too quickly and shallowly, often through the mouth. Experts describe this as a form of mild over-breathing, which may contribute to stress. In contrast, slow nasal breathing appears to activate the parasympathetic nervous system, which is responsible for relaxation and recovery.

The autonomic nervous system, which controls involuntary body functions, plays a central role here. It includes the sympathetic system, responsible for the “fight or flight” response, and the parasympathetic system, which supports rest and digestion. There is also the enteric system, which governs gut function. Researchers believe breathing patterns can influence how these systems behave.

Breathing slowly through the nose and into the abdomen is thought to activate the calming branch of this system, while fast mouth breathing may trigger stress responses.

Several structured breathing techniques have been studied for their effects on stress, focus and health.

One method is cyclic sighing. This involves two short inhalations through the nose followed by a long exhalation through the mouth. Studies suggest that just a few minutes a day can improve mood and reduce anxiety. The long exhale is believed to signal the body to slow down, supporting relaxation. Practising this regularly may also strengthen the diaphragm, improving breathing efficiency.

Another technique is box breathing. This involves inhaling, holding the breath, exhaling, and holding again, each for equal counts, often four seconds. It is used to improve focus and calmness, particularly in high-pressure situations. Some research also suggests it may help with pain management and stress reduction in clinical settings. Similar rhythmic breathing patterns are found in practices such as yoga and meditation, and are thought to improve heart rate variability, an indicator of how well the body handles stress.

A related method is 4-7-8 breathing. Here, you inhale for four seconds, hold for seven, and exhale for eight. The extended exhale is considered particularly useful for calming anxiety. Some studies have shown reduced anxiety levels in people who practised this technique regularly compared with those who only used general deep breathing.

Coherent breathing is another approach, where the aim is to breathe at a steady, slow pace, usually around five seconds in and five seconds out. This results in about six breaths per minute. Practitioners are encouraged to breathe smoothly and evenly, without forcing the breath. This rhythm is thought to support heart rate variability and improve nervous system flexibility.

A variation of this is the A52 method, which follows a similar five-second inhale and exhale pattern but adds a short two-second pause after exhaling. Like other techniques, it can feel challenging at first, especially for those used to rapid or shallow breathing, but becomes easier with practice.

Across all methods, experts agree that consistency matters more than perfection. Even a few minutes a day can make a noticeable difference in stress levels and overall wellbeing. The key principle is slow, gentle nasal breathing that engages the diaphragm and encourages the body to shift towards a calmer state.

Researchers emphasise that breathwork is not about complex routines but about retraining a basic bodily function that we often ignore. Because breathing happens so frequently, even small improvements can have immediate effects.

Ultimately, whether used as a structured exercise or simply as a reminder to breathe more slowly and deeply, breathwork is increasingly seen as a practical tool for managing stress and supporting mental and physical health in everyday life.