Table of ContentsView AllTable of ContentsHow It WorksTechniquesBenefitsRisksWho Should Avoid It?Getting StartedTips
Table of ContentsView All
View All
Table of Contents
How It Works
Techniques
Benefits
Risks
Who Should Avoid It?
Getting Started
Tips
Breathwork refers to various breathing exercises that involve intentionally changing your breathing pattern. Many people practice breathwork to support their mental, physical, and spiritual well-being.
Manybreathing techniquesoffer unique benefits, ranging from deep relaxation and stress reduction to improved focus and pain management.
Maskot / Getty Images
How Breathwork Works
Breathwork involves consciously changing your breath to influence your physical and mental state. While specific techniques vary widely, the underlying principle remains consistent: Consciously altering your breathing pattern can trigger physiological and psychological changes within your body and brain.
Our breathing patterns are deeply connected to our autonomic nervous system (responsible for involuntary functions), which has two main branches: sympathetic and parasympathetic.Intentional breathing patterns can stimulate the sympathetic or parasympathetic nervous system.
Breathwork techniques often target one system or the other to achieve certain benefits. For example, slow, deep breathing tends to activate the parasympathetic nervous system, promoting a state of calm and relaxation. Conversely, rapid, intense breathing can stimulate the sympathetic nervous system, increasing alertness and energy.
There are manybreathwork techniques, each offering unique benefits tailored to different needs and goals. These practices have deep historical roots, spanning various cultures and traditions, from ancient yogic practices to modern therapeutic approaches.
Whether you hope to achieve increased energy, reduced stress, spiritual exploration, or emotional regulation, you can integrate one or more breathwork techniques into your routine, finding the one that best suits your needs.
Deep Abdominal Breathing
Deep abdominal breathing, or belly breathing, focuses on breathing deeply into yourdiaphragmrather than your chest. To practice this technique, sit or lie comfortably and place one hand on your chest and the other on your belly. Inhale slowly and deeply, ensuring your abdomen rises while your chest remains relatively still. Exhale slowly, drawing your navel toward your spine.
4-7-8 Breath
The 4-7-8 breath is a simple yet powerful calming technique that reduces stress and promotes relaxation. To practice, sit comfortably and place your tongue against the back of your top teeth. Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8, making an audible “whoosh'“sound while exhaling. You should feel completely out of air when the exhale is complete.
Repeat the 4-7-8 breathing pattern up to six times, taking a break for normal breathing as needed. This method helps calm the nervous system and is especially effective for promoting good-quality sleep, leaving you feeling relaxed and at ease.
Alternate Nostril Breathing
Alternate nostril breathing, ornadi shodhanapranayama, is a yoga breathing practice that balances the body and mind. This technique can reduce stress, improve focus, and restore mental and emotional balance. To practice alternate nostril breathing, sit upright in a comfortable position and follow these steps:
Breath of Fire
Breath of Fire, orkapalabhati,is a rhythmic, rapid breathing technique commonly used in kundalini yoga practices. This powerful breathing technique helps stimulate the nervous system, increase energy, and boost cognitive functions like focus and concentration.
To perform the breath of fire, sit comfortably with your spine straight. Inhale and exhale rapidly through your nose with your mouth closed. Pull your navel in with each exhale and keep your chest relaxed and slightly lifted throughout the breathing cycles. Beginners should practice the breath of fire for one to three minutes before gradually increasing the duration of each session.
Box Breathing
Box breathinginvolves inhaling, holding, exhaling, and holding for equal counts, often four seconds each. Also known as tactical breathing, this method is a common breathing technique military service members use to regulate stress and enhance performance. To practice, sit comfortably, inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for another four seconds.
Pursed Lip Breathing
Pursed lip breathing involves inhaling through the nose and slowly exhaling through pursed lips. To practice, inhale slowly through your nose for two counts, then purse your lips as if you’re going to whistle, and exhale slowly and gently through your lips for four counts.
This technique can help improve airflow and reduce shortness of breath, improving endurance for physical activity and managing respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD).
Five-Finger Breathing
Five-finger breathing is a grounding technique that combines breathwork with tactile sensations and visual cues. To practice five-finger breathing, hold one hand out with fingers spread, and with your other hand, trace the outline of your fingers, inhaling as you trace up each finger and exhaling as you trace down. This practice can help center your mind,reduce anxiety, and promote mindfulness.
Lion’s Breath
Lion’s Breath is an energizing breathing technique that relieves stress and physical and emotional tension. Proponents of the lion’s breath breathing technique suggest it also helps boost confidence and encourages you to speak up for yourself.
Body Scan Breathwork Meditation
Body scan breathwork meditation combines mindful breathing withprogressive body relaxation, which may help relieve stress and release physical tension. To begin, sit or lie comfortably and slowly, deeply inhale through your nose, and exhale through your mouth or nose.
Shift your attention to your body as you continue breathing slowly, and mentally scan your body one body part at a time. Focus first on your toes and the sensations you feel, scanning for tension or other sensations. With each breath, focus on a different body part, moving up from your ankles, calves, thighs, pelvis, hips, abdomen, and every body part up to the top of your head. As you breathe, note your body sensations and focus on releasing tension.
Holotropic Breathwork
Holotropicbreathwork is a trademarked breathing technique developed for emotional healing and spiritual growth. It involves rapid breathing (hyperventilation) for a prolonged period (one to three hours) paired with music to promote an altered state of consciousness. The idea is that reaching this altered state leads to profound emotional release and heightened self-awareness, which may help you cope with previous traumatic experiences.
Holotropic breathwork is an intense form of breathwork often done in group settings with a trained facilitator, though individual sessions are also an option. In group settings, people work in pairs, with one person in the role of “breather” and the other as a “sitter,” who is present and can assist the breather if they require support throughout the session.
Rebirthing Breathwork
Rebirthing breathwork involves circular breathing, meaning the inhale and exhale are continuous with no pause between them. This technique focuses on releasing emotional and physical tension, offering the opportunity for a “rebirth” that may help release trauma and suppressed emotions.
Clarity Breathwork
Clarity breathwork is similar to rebirthing breathwork techniques. It involves practicing circular (connected) breathing with a trained practitioner who will guide you through a one-hour breathing session and provide 1-to-1 support. The clarity breathwork technique aims to release blocked emotions to promote healing, enhance emotional clarity and personal insight, and improve overall well-being.
Evidence-Based Benefits
While breathwork is an ancient practice, a growing body of modern research shows that intentional breathing exercises can profoundly impact your physical, mental, and emotional well-being and offer the following benefits:
Potential Risks and Recommendations
Most studies report no adverse effects when breathing exercises are practiced safely. One study involving fast-paced breathwork in people with depression reported side effects such as:
Techniques like holotropic breathwork and rebirthing breathwork may bring up intense emotions and memories, which might be overwhelming or emotionally painful for some people. If you engage in these practices, do so in a safe and supportive environment.
Talk to a healthcare provider before starting any breathwork practice. They can provide advice and help you choose a safe and appropriate technique.
Who Should Avoid Breathwork?
People with certain medical conditions should approach breathwork cautiously and discuss possible risks with a healthcare provider before starting a breathwork practice.
Getting Started: How to Choose a Breathwork Therapy
With so many breathwork techniques, selecting the right one can feel overwhelming. Choose according to your preferences, your physical and mental health, and what you hope to get out of breathwork. Here are some considerations to help you get started:
Ultimately, the best breathwork therapy is the one you enjoy and consistently practice. Explore different approaches until you find what works for you.
Tips for Starting
Beginning a breathwork practice can be a rewarding journey. Here are some tips to help you get started and make the most of your breathwork experience:
Summary
Breathwork involves intentional breathing exercises that benefit your mental, physical, emotional, and spiritual well-being. Research shows that breathwork can help reduce stress and anxiety and improve concentration and focus. While breathwork is generally safe, it’s essential to consult a healthcare provider before starting, especially with underlying health conditions.
31 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Fincham GW, Strauss C, Montero-Marin J, et al.Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials.Sci Rep. 2023;13(1):432. doi:10.1038/s41598-022-27247-yZaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353Bankenahally R, Krovvidi H.Autonomic nervous system: anatomy, physiology, and relevance in anaesthesia and critical care medicine.BJA Education.2016;16(11):381-387. doi:10.1093/bjaed/mkw011National Cancer Institute.The peripheral nervous system.Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895Banushi B, Brendle M, Ragnhildstveit A, et al.Breathwork interventions for adults with clinically diagnosed anxiety disorders: a scoping review.Brain Sci. 2023;13(2):256. doi:10.3390/brainsci13020256Hamasaki H.Effects of diaphragmatic breathing on health: a narrative review.Medicines (Basel). 2020;7(10):65. doi:10.3390/medicines7100065National Cancer Institute.Abdominal breathing.Vierra J, Boonla O, Prasertsri P.Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults.Physiol Rep. 2022;10(13):e15389. doi:10.14814/phy2.15389Jahan I, Begum M, Akhter S, et al.Effects of alternate nostril breathing exercise on cardiorespiratory functions in healthy young adults.Ann Afr Med. 2021;20(2):69-77. doi:10.4103/aam.aam_114_20Saoji AA, Raghavendra BR, Manjunath NK.Effects of yogic breath regulation: a narrative review of scientific evidence.J Ayurveda Integr Med. 2019;10(1):50-58. doi:10.1016/j.jaim.2017.07.008Kundalini Yoga.Breath of fire.Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895American Lung Association.Breathing exercises.Murphy S, Donma AJ, Kohut SA, et al.Mindfulness practices for children and adolescents receiving cancer therapies.J Pediatr Hematol Oncol Nurs. 2022;39(1):40-48. doi:10.1177/27527530211056514Norton Simon Museum.Lion’s breath meditation.U.S. Department of Veteran’s Affairs.A body scan script.Miller T, Nielsen L.Measure of significance of holotropic breathwork in the development of self-awareness.J Altern Complement Med. 2015;21(12):796-803. doi:10.1089/acm.2014.0297Grof Transpersonal Training.About holotropic breathwork.Rebirthing Breathwork International.Discover the healing breath that sets you free.Rebirthing Breathwork International.Frequently asked questions.Clarity Breathwork.What is clarity breathwork?Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8Obaya HE, Abdeen HA, Salem AA, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Front Physiol. 2023;14:1186546. doi:10.3389/fphys.2023.1186546Hamasaki H.Effects of diaphragmatic breathing on health: A narrative review.Medicines (Basel). 2020;7(10):65. doi:10.3390/medicines7100065Chaitanya S, Datta A, Bhandari B, Sharma VK.Effect of resonance breathing on heart rate variability and cognitive functions in young adults: A randomised controlled study.Cureus. 2022;14(2):e22187. doi:10.7759/cureus.22187Melnychuk MC, Robertson IH, Plini ERG, et al.A Bridge between the Breath and the Brain: Synchronization of Respiration, a Pupillometric Marker of the Locus Coeruleus, and an EEG Marker of Attentional Control State.Brain Sci. 2021;11(10):1324. doi:10.3390/brainsci11101324Jerath R, Beveridge C, Barnes VA.Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia.Front Psychiatry. 2019;9:780. doi:10.3389/fpsyt.2018.00780Issac A, Nayak SG, T P, et al.Effectiveness of breathing exercise on the duration of labour: A systematic review and meta-analysis.J Glob Health. 2023;13:04023. doi:10.7189/jogh.13.04023Kopplin CS, Rosenthal L.The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial.Curr Psychol. doi:10.1007/s12144-022-03739-yU.S. Department of Veterans Affairs.The power of breath: diaphragmatic breathing.
31 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Fincham GW, Strauss C, Montero-Marin J, et al.Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials.Sci Rep. 2023;13(1):432. doi:10.1038/s41598-022-27247-yZaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353Bankenahally R, Krovvidi H.Autonomic nervous system: anatomy, physiology, and relevance in anaesthesia and critical care medicine.BJA Education.2016;16(11):381-387. doi:10.1093/bjaed/mkw011National Cancer Institute.The peripheral nervous system.Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895Banushi B, Brendle M, Ragnhildstveit A, et al.Breathwork interventions for adults with clinically diagnosed anxiety disorders: a scoping review.Brain Sci. 2023;13(2):256. doi:10.3390/brainsci13020256Hamasaki H.Effects of diaphragmatic breathing on health: a narrative review.Medicines (Basel). 2020;7(10):65. doi:10.3390/medicines7100065National Cancer Institute.Abdominal breathing.Vierra J, Boonla O, Prasertsri P.Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults.Physiol Rep. 2022;10(13):e15389. doi:10.14814/phy2.15389Jahan I, Begum M, Akhter S, et al.Effects of alternate nostril breathing exercise on cardiorespiratory functions in healthy young adults.Ann Afr Med. 2021;20(2):69-77. doi:10.4103/aam.aam_114_20Saoji AA, Raghavendra BR, Manjunath NK.Effects of yogic breath regulation: a narrative review of scientific evidence.J Ayurveda Integr Med. 2019;10(1):50-58. doi:10.1016/j.jaim.2017.07.008Kundalini Yoga.Breath of fire.Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895American Lung Association.Breathing exercises.Murphy S, Donma AJ, Kohut SA, et al.Mindfulness practices for children and adolescents receiving cancer therapies.J Pediatr Hematol Oncol Nurs. 2022;39(1):40-48. doi:10.1177/27527530211056514Norton Simon Museum.Lion’s breath meditation.U.S. Department of Veteran’s Affairs.A body scan script.Miller T, Nielsen L.Measure of significance of holotropic breathwork in the development of self-awareness.J Altern Complement Med. 2015;21(12):796-803. doi:10.1089/acm.2014.0297Grof Transpersonal Training.About holotropic breathwork.Rebirthing Breathwork International.Discover the healing breath that sets you free.Rebirthing Breathwork International.Frequently asked questions.Clarity Breathwork.What is clarity breathwork?Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8Obaya HE, Abdeen HA, Salem AA, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Front Physiol. 2023;14:1186546. doi:10.3389/fphys.2023.1186546Hamasaki H.Effects of diaphragmatic breathing on health: A narrative review.Medicines (Basel). 2020;7(10):65. doi:10.3390/medicines7100065Chaitanya S, Datta A, Bhandari B, Sharma VK.Effect of resonance breathing on heart rate variability and cognitive functions in young adults: A randomised controlled study.Cureus. 2022;14(2):e22187. doi:10.7759/cureus.22187Melnychuk MC, Robertson IH, Plini ERG, et al.A Bridge between the Breath and the Brain: Synchronization of Respiration, a Pupillometric Marker of the Locus Coeruleus, and an EEG Marker of Attentional Control State.Brain Sci. 2021;11(10):1324. doi:10.3390/brainsci11101324Jerath R, Beveridge C, Barnes VA.Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia.Front Psychiatry. 2019;9:780. doi:10.3389/fpsyt.2018.00780Issac A, Nayak SG, T P, et al.Effectiveness of breathing exercise on the duration of labour: A systematic review and meta-analysis.J Glob Health. 2023;13:04023. doi:10.7189/jogh.13.04023Kopplin CS, Rosenthal L.The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial.Curr Psychol. doi:10.1007/s12144-022-03739-yU.S. Department of Veterans Affairs.The power of breath: diaphragmatic breathing.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Fincham GW, Strauss C, Montero-Marin J, et al.Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials.Sci Rep. 2023;13(1):432. doi:10.1038/s41598-022-27247-yZaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353Bankenahally R, Krovvidi H.Autonomic nervous system: anatomy, physiology, and relevance in anaesthesia and critical care medicine.BJA Education.2016;16(11):381-387. doi:10.1093/bjaed/mkw011National Cancer Institute.The peripheral nervous system.Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895Banushi B, Brendle M, Ragnhildstveit A, et al.Breathwork interventions for adults with clinically diagnosed anxiety disorders: a scoping review.Brain Sci. 2023;13(2):256. doi:10.3390/brainsci13020256Hamasaki H.Effects of diaphragmatic breathing on health: a narrative review.Medicines (Basel). 2020;7(10):65. doi:10.3390/medicines7100065National Cancer Institute.Abdominal breathing.Vierra J, Boonla O, Prasertsri P.Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults.Physiol Rep. 2022;10(13):e15389. doi:10.14814/phy2.15389Jahan I, Begum M, Akhter S, et al.Effects of alternate nostril breathing exercise on cardiorespiratory functions in healthy young adults.Ann Afr Med. 2021;20(2):69-77. doi:10.4103/aam.aam_114_20Saoji AA, Raghavendra BR, Manjunath NK.Effects of yogic breath regulation: a narrative review of scientific evidence.J Ayurveda Integr Med. 2019;10(1):50-58. doi:10.1016/j.jaim.2017.07.008Kundalini Yoga.Breath of fire.Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895American Lung Association.Breathing exercises.Murphy S, Donma AJ, Kohut SA, et al.Mindfulness practices for children and adolescents receiving cancer therapies.J Pediatr Hematol Oncol Nurs. 2022;39(1):40-48. doi:10.1177/27527530211056514Norton Simon Museum.Lion’s breath meditation.U.S. Department of Veteran’s Affairs.A body scan script.Miller T, Nielsen L.Measure of significance of holotropic breathwork in the development of self-awareness.J Altern Complement Med. 2015;21(12):796-803. doi:10.1089/acm.2014.0297Grof Transpersonal Training.About holotropic breathwork.Rebirthing Breathwork International.Discover the healing breath that sets you free.Rebirthing Breathwork International.Frequently asked questions.Clarity Breathwork.What is clarity breathwork?Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8Obaya HE, Abdeen HA, Salem AA, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Front Physiol. 2023;14:1186546. doi:10.3389/fphys.2023.1186546Hamasaki H.Effects of diaphragmatic breathing on health: A narrative review.Medicines (Basel). 2020;7(10):65. doi:10.3390/medicines7100065Chaitanya S, Datta A, Bhandari B, Sharma VK.Effect of resonance breathing on heart rate variability and cognitive functions in young adults: A randomised controlled study.Cureus. 2022;14(2):e22187. doi:10.7759/cureus.22187Melnychuk MC, Robertson IH, Plini ERG, et al.A Bridge between the Breath and the Brain: Synchronization of Respiration, a Pupillometric Marker of the Locus Coeruleus, and an EEG Marker of Attentional Control State.Brain Sci. 2021;11(10):1324. doi:10.3390/brainsci11101324Jerath R, Beveridge C, Barnes VA.Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia.Front Psychiatry. 2019;9:780. doi:10.3389/fpsyt.2018.00780Issac A, Nayak SG, T P, et al.Effectiveness of breathing exercise on the duration of labour: A systematic review and meta-analysis.J Glob Health. 2023;13:04023. doi:10.7189/jogh.13.04023Kopplin CS, Rosenthal L.The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial.Curr Psychol. doi:10.1007/s12144-022-03739-yU.S. Department of Veterans Affairs.The power of breath: diaphragmatic breathing.
Fincham GW, Strauss C, Montero-Marin J, et al.Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials.Sci Rep. 2023;13(1):432. doi:10.1038/s41598-022-27247-y
Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353
Bankenahally R, Krovvidi H.Autonomic nervous system: anatomy, physiology, and relevance in anaesthesia and critical care medicine.BJA Education.2016;16(11):381-387. doi:10.1093/bjaed/mkw011
National Cancer Institute.The peripheral nervous system.
Balban MY, Neri E, Kogon MM, et al.Brief structured respiration practices enhance mood and reduce physiological arousal.Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895
Banushi B, Brendle M, Ragnhildstveit A, et al.Breathwork interventions for adults with clinically diagnosed anxiety disorders: a scoping review.Brain Sci. 2023;13(2):256. doi:10.3390/brainsci13020256
Hamasaki H.Effects of diaphragmatic breathing on health: a narrative review.Medicines (Basel). 2020;7(10):65. doi:10.3390/medicines7100065
National Cancer Institute.Abdominal breathing.
Vierra J, Boonla O, Prasertsri P.Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults.Physiol Rep. 2022;10(13):e15389. doi:10.14814/phy2.15389
Jahan I, Begum M, Akhter S, et al.Effects of alternate nostril breathing exercise on cardiorespiratory functions in healthy young adults.Ann Afr Med. 2021;20(2):69-77. doi:10.4103/aam.aam_114_20
Saoji AA, Raghavendra BR, Manjunath NK.Effects of yogic breath regulation: a narrative review of scientific evidence.J Ayurveda Integr Med. 2019;10(1):50-58. doi:10.1016/j.jaim.2017.07.008
Kundalini Yoga.Breath of fire.
American Lung Association.Breathing exercises.
Murphy S, Donma AJ, Kohut SA, et al.Mindfulness practices for children and adolescents receiving cancer therapies.J Pediatr Hematol Oncol Nurs. 2022;39(1):40-48. doi:10.1177/27527530211056514
Norton Simon Museum.Lion’s breath meditation.
U.S. Department of Veteran’s Affairs.A body scan script.
Miller T, Nielsen L.Measure of significance of holotropic breathwork in the development of self-awareness.J Altern Complement Med. 2015;21(12):796-803. doi:10.1089/acm.2014.0297
Grof Transpersonal Training.About holotropic breathwork.
Rebirthing Breathwork International.Discover the healing breath that sets you free.
Rebirthing Breathwork International.Frequently asked questions.
Clarity Breathwork.What is clarity breathwork?
Perciavalle V, Blandini M, Fecarotta P, et al.The role of deep breathing on stress.Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8
Obaya HE, Abdeen HA, Salem AA, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Front Physiol. 2023;14:1186546. doi:10.3389/fphys.2023.1186546
Hamasaki H.Effects of diaphragmatic breathing on health: A narrative review.Medicines (Basel). 2020;7(10):65. doi:10.3390/medicines7100065
Chaitanya S, Datta A, Bhandari B, Sharma VK.Effect of resonance breathing on heart rate variability and cognitive functions in young adults: A randomised controlled study.Cureus. 2022;14(2):e22187. doi:10.7759/cureus.22187
Melnychuk MC, Robertson IH, Plini ERG, et al.A Bridge between the Breath and the Brain: Synchronization of Respiration, a Pupillometric Marker of the Locus Coeruleus, and an EEG Marker of Attentional Control State.Brain Sci. 2021;11(10):1324. doi:10.3390/brainsci11101324
Jerath R, Beveridge C, Barnes VA.Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia.Front Psychiatry. 2019;9:780. doi:10.3389/fpsyt.2018.00780
Issac A, Nayak SG, T P, et al.Effectiveness of breathing exercise on the duration of labour: A systematic review and meta-analysis.J Glob Health. 2023;13:04023. doi:10.7189/jogh.13.04023
Kopplin CS, Rosenthal L.The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial.Curr Psychol. doi:10.1007/s12144-022-03739-y
U.S. Department of Veterans Affairs.The power of breath: diaphragmatic breathing.
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