A recent randomised, controlled study¹ reported that just 5 minutes of daily breathwork is effective in improving mood and reducing respiratory rate and heart rate, thereby showing promise as an effective tool for managing stress.

Controlled, slow breathing has an immediate effect on the body and the mind. Breathing at a rate of six breaths per minute has been clinically shown to improve heart rate variability and baroreflex sensitivity (a reflex to maintain blood pressure homeostasis). Slow breathing decreases the heart rate and increases vagal tone, causing a calming effect.

Developing a daily breathwork practice is a simple, immediate, and highly beneficial activity. I have designed a daily journal and habit tracker which influences you to spend just 3 minutes minimum focusing on your breath each morning and evening. There are instructions for five breathing exercises you can incorporate into your daily practice. Learn more about the Remember to Breathe journal here.

If you’re interested in learning more about breathwork, controlled breathing exercises, and creating healthy daily habits, get in touch for a one-to-one consultation. Breathwork is effective for a variety of conditions including asthma, long-covid, stress, depression, fatigue, respiratory illness, sleep apnoea and snoring, and much more.

1 Balban, M.Y. Neri, E. Kogon, M.M. et. al. (2023). “Brief structured respiration practices enhance mood and reduce physiological arousal”, Cell Reports Medicine, 4(1). DOI: https://doi.org/10.1016/j.xcrm.2022.100895