What is breathwork and does it work?

Breathing is one of the few body functions that runs automatically but can also be controlled consciously. Breathwork uses that control to shift your stress response.

Common types of breathwork

• Slow breathing: about 5–6 breaths per minute.
• Cyclic sighing: double inhale, long exhale.
• Box breathing: equal-length inhale, hold, exhale, hold.
• Intense or hyperventilation-based methods: fast, deep breathing cycles, sometimes with breath holds.

What the research shows

A 2018 systematic review in Frontiers in Human Neuroscience looked at slow breathing techniques and found they were associated with increased heart rate variability, greater relaxation and alertness, and reduced anxiety, arousal and anger in healthy people. The authors noted study quality was mixed.

A 2023 randomized study in Cell Reports Medicine compared three breathing practices with mindfulness meditation, each done for five minutes a day for a month. Cyclic sighing produced the greatest improvement in positive mood and the largest drop in resting breathing rate.

Why it may work

Slow exhales appear to increase activity in the parasympathetic nervous system — the "rest and digest" branch — which is reflected in higher HRV.

How to try cyclic sighing

1. Inhale through your nose.
2. Take a second short inhale to fully fill your lungs.
3. Exhale slowly through your mouth until empty.
4. Repeat for five minutes.

Keep expectations realistic

Breathwork is a useful, free tool for stress. It isn't a replacement for medical care. Intense styles can cause dizziness and tingling; never practice them in water or while driving.

For more stress tools, read how to lower cortisol naturally and our resilience guide.