Breathwork, an ancient practice rooted in traditions such as Indian pranayama and Chinese qigong, is gaining renewed attention as modern science reveals its potential to reduce stress and improve health. Researchers say that focusing on breathing for just a few minutes a day can calm the body and offer both immediate and long-term benefits.
Abbie Little, a researcher in theoretical psychology and medicine at Griffith University in Australia, describes breathwork as 'an ancient practice that is resurging in the modern day as the new mindfulness hack.' However, she cautions that pregnant women and those with respiratory conditions like asthma or COPD should consult a medical professional before trying breathwork, as these groups have been excluded from most trials.
Chronic stress is a key driver of many age-related disorders and mental health conditions. Studies have shown that breathwork can lower stress hormones in healthy people and improve symptoms in those with conditions such as inflammatory bowel disease. David Spiegel, professor of psychiatry at Stanford University, notes that abnormal cortisol patterns in women with advanced breast cancer can predict survival length.
Many people tend to hyperventilate, breathing too fast and inefficiently, often through the mouth. Spiegel compares the benefits of breathwork to hypnosis and meditation, as it requires inward focus and can reduce activity in the brain's stress-related dorsal anterior cingulate cortex, as seen on MRI scans.
While more than half of all studies on breathwork have been published in the last six years, researchers are still working to identify the most effective techniques. Small changes to breathing rate, rhythm and regularity can make an immediate difference for most people.
