Breathwork, an ancient practice rooted in traditions such as Indian pranayama and Chinese qigong, is gaining modern scientific support for its ability to reduce stress and improve health. Researchers say that just a few minutes of focused breathing daily can calm the body and offer both immediate and long-term benefits.
Abbie Little, a researcher at Griffith University in Australia, describes breathwork as “an ancient practice that is resurging in the modern day as the new mindfulness hack.” Studies show that small changes to breathing rate, rhythm, and regularity can lower stress hormones in healthy people and improve symptoms in those with chronic conditions like inflammatory bowel disease.
However, experts caution that pregnant women and people with respiratory illnesses such as asthma should consult a medical professional before trying breathwork, as these groups have been excluded from most trials. For most others, the practice is considered safe and potentially beneficial.
David Spiegel, professor at Stanford University, notes that many people breathe too quickly, often hyperventilating at more than 15 breaths per minute. He says breathwork helps by focusing attention inward, similar to hypnosis or meditation, and can reduce activity in the brain’s stress-related regions, as seen on MRI scans.
