5 breathing exercises that can have a lasting impact on your health
By BBC, May 14, 2026Rooted in ancient practices, the modern science of breathwork is revealing how a few minutes spent focusing on breathing can not only bring instant stress relief, but also benefit long term health.
Breathing is the first and last thing humans do in life. It is largely subconscious and happens many times every minute to keep the body alive and functioning properly. However, emerging research suggests that the body can benefit when breathing is done more intentionally.
Breathwork is an ancient practice that has existed for thousands of years across different cultures. It includes techniques such as Indian pranayama and Chinese qigong, both of which focus on connecting the mind and body through controlled breathing.
The central idea behind breathwork is that mindful breathing, even for a few minutes each day, may help relax the body and calm the mind.
Researchers say breathwork is now being viewed as a modern wellness tool because of growing scientific evidence supporting its benefits.
Pregnant women and people with respiratory illnesses such as asthma or chronic obstructive pulmonary disease are advised to consult medical professionals before trying breathwork techniques.
Studies suggest that controlled breathing may help reduce stress hormones in healthy people, while individuals with chronic conditions such as inflammatory bowel disease may experience symptom improvement and reduced inflammation.
The science behind stress reduction
Scientists are increasingly studying how breathwork affects stress and mental health.
Chronic stress has been linked to anxiety, depression, accelerated ageing, and various physical illnesses. Researchers have found that stress hormones such as cortisol may worsen disease progression in some patients.
Experts say one reason breathwork works is because it encourages people to focus inward and temporarily disconnect from outside pressures.
Breathing patterns are also closely connected to the nervous system.
Many people unconsciously breathe too quickly or too shallowly, especially during stressful situations. Mouth breathing is also common and may contribute to feelings of tension and anxiety.
Slow, controlled breathing through the nose can activate the parasympathetic nervous system, often called the body’s “rest and digest” system. This helps slow the heart rate, reduce stress signals, and promote relaxation.
In contrast, shallow and rapid breathing tends to activate the sympathetic nervous system, which is associated with the body’s “fight or flight” response.
Researchers say this connection explains why breathing exercises can have both immediate and long term effects on emotional wellbeing.
Popular breathwork techniques
Several breathing techniques have gained attention because of their calming effects.
Cyclic sighing
Cyclic sighing involves taking two inhales through the nose followed by a long, slow exhale through the mouth.
Research has shown that practicing this technique for a few minutes daily may improve mood and reduce anxiety.
Experts say the long exhale is particularly important because it helps signal the body to relax.
Box breathing
Box breathing follows a steady rhythm of inhaling, holding the breath, exhaling, and holding again for equal amounts of time.
This technique is commonly used to improve focus and emotional control during stressful situations.
It is also associated with better nervous system regulation and stress management.
4-7-8 breathing
This method involves inhaling for four seconds, holding the breath for seven seconds, and exhaling slowly for eight seconds.
The technique is widely used to reduce anxiety and promote relaxation because of its emphasis on slow exhalation.
Coherent breathing
Coherent breathing focuses on slow, rhythmic breathing patterns.
People usually inhale for five seconds and exhale for five seconds, creating approximately six breaths per minute.
Researchers believe this pattern may improve heart rate variability and support a healthier stress response.
A52 breath method
This method is similar to coherent breathing but includes a short pause after exhaling.
Practitioners slowly inhale for five seconds, exhale for five seconds, and then hold the breath gently for two seconds before repeating.
Experts say this technique may become easier with regular practice.
Why consistency matters
Researchers say the benefits of breathwork are most noticeable when practiced consistently.
Even three to five minutes per day may positively affect stress levels and nervous system regulation.
Experts recommend gentle nose breathing that feels slow, quiet, and relaxed.
While different methods may suit different people, the key principle remains the same: slowing down breathing can help calm both the body and the mind.
For people dealing with anxiety, overthinking, or daily stress, breathwork is increasingly being viewed as a simple and accessible tool for emotional wellbeing.