Have you ever felt like there’s less oxygen to breathe when you’re stressed? Or have you felt a need to breathe deeper during moments of anxiety, fear, or panic attacks? Now, you probably realize that breathing is also linked to mental well-being. By controlling your breathing technique, you may be able to better formulate your thoughts and manage your feelings.

Studies indicate that regulating breathing patterns can boost mental, emotional, and physical well-being. It’s feasible to regulate respiration by simply slowing down to approximately 5–6 breaths per minute, without the need for monitoring equipment. Adjusting breathing patterns can swiftly impact brain areas governing behavior, thought, and emotion. These practices were also followed by rich historical traditions spanning the globe, such as yoga (alternate nostril breathing) or Buddhism.

Breathing and mind

Staying active is great for mental health. Deep breathing triggers the body’s relaxation mode, reducing stress hormones like cortisol. It can help ease stress and anxiety.

Deep breaths send more oxygen to the brain, sharpening focus and thinking. Focusing on the breath helps stay in the moment, making one more aware of thoughts and feelings. This mindfulness can boost self-awareness and acceptance.

Breathing and digestion

Many people seek medical help for stomach issues like discomfort, diarrhea, vomiting, and nausea. Research suggests two simple habits can help: good posture and deep breathing.

Deep breaths bring more oxygen to the digestive organs, making digestion smoother and healthier. Deep breathing triggers the vagus nerve, which helps regulate digestion, easing the process. It can also relax the abdomen and diaphragm muscles, further aiding digestion.