Can Five Minutes of Breathwork Make a Difference?

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In just five minutes a day, you can improve mood, reduce anxiety, and increase overall physical and mental health. Sounds almost too good to be true, right?

A newly published research study has shown that this may actually be a reality. Researchers at Stanford University in the United States conducted a study during the global COVID-19 pandemic analyzing the effectiveness of five-minute controlled breathwork exercises in comparison to a mindfulness meditation practice. Participants were given either a simple meditation practice or one of three controlled breathing exercises to perform each day over a 28-day period. They were then monitored for physical characteristics (heart rate, respiratory rate, and sleep) as well as mental/emotional state (level of anxiety, positive, and negative affect). At the conclusion of the study, it was found that five minutes of controlled breathing exercises, when practiced regularly, had not only measurable benefits, but that those benefits outweighed those from mindfulness meditation. 

What is the difference between breathwork and meditation? 

While both practices focus on the breath, there are small but significant differences. Breathwork is the practice of controlling the breath including inhalation, exhalation, and breath retention. There are many types of breathing exercises including the three used in this study – cyclic sighing, box breathing, and hyperventilation with retention. They all focus on timing and controlling when to inhale, how long to hold the breath, and then how to control the breath through the exhale. Mindfulness meditation, as described in the study is centered on “passive observation of natural breath with no active control.” In the study discussed here, the goal was to discover if a five-minute controlled breathwork practice provided significant health benefits.

The Three Breathwork Exercises Explained

Breathing exercises can take many forms and may look slightly different for everyone. The techniques however, remain fairly standard. The three exercises used in the study are common practices and are accessible to the majority of the population. 

The first breathing exercise – cyclic sighing – is thought to help relieve stress and anxiety, alter the respiratory rate, and bring the body back to homeostasis. It involves exhaling all the air out of the lungs, then taking a deep inhale through the nose. At the top of the inhale, take in one more breath (which is likely smaller and shorter than the first), and then slowly exhale all the way out, preferably through the mouth. 

The second breathing exercise – box breathing – is a resource for dealing with stressful situations and improving performance among military members and the yoga community. It also starts with an exhale to release any air, and is followed by a slow nasal inhale for four counts. The breath is then retained for four counts, then slowly exhaled for four counts, and lastly held at the end of the breath for four counts, creating a pattern of inhale, hold, exhale, hold.

The last breathing exercise in the study – hyperventilation with retention. It was described by the researchers as “an emphasis on inhalations of longer duration and relatively greater intensity than exhales”.

During the study, the breathing exercises and meditation practice all showed positive effects in the lives of their practitioners, indicating that regardless of the exercise done, benefits may be had.

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What This Means for Us

This study is one of many seeking to help people cope with stress, increase happiness, and live healthier lives. What makes this study really stand out is that people can replicate this in everyday life and know that there are proven benefits in controlled breathing exercises. Findings have now shown that just five minutes a day of controlled breathing exercise can result in:

• Reduced respiratory rate, which provides a calming effect for both body and mind

• Increased feeling of control over the body, which directly opposes feelings of loss of control that are common in panic attacks and anxiety

• Improved “positive affect” or association with positive thoughts and feelings

• Decreased anxiety

• Lessened “negatived affect” or association with negative thoughts and feelings

• Favorable effects on the parts of the brain that help regulate and process emotions.

The practice of cyclic sighing had the most significant benefits over the course of the study, with participants seeing increased positive effects the more days they practiced. As a result of continued practice, the effects compounded, leading each day to be better than the last. This was in contrast to the other breathwork and meditation practices, which also saw positive effects, but at a similar measure each day. Perhaps due in part to the compounding benefits of cyclic sighing, its effects also seemed to last longer than the day it was practiced. While more research is needed to support this, it appears that controlled breathwork affects subsequent days in addition to the day on which it is practiced.

It is worth noting that, as with any study or practice, there are limitations. The study was conducted on a relatively similar healthy population without significant health conditions. In their report, the researchers themselves acknowledge the need for longer and more in-depth studies to fully defend the benefits of controlled breathing exercises. The study was completed remotely over a four-week period, so it remains to be seen whether the results of the breathing exercises will continue beyond a month’s time. 

Why it matters

With lives and societies getting busier and more hectic, it often comes at the cost of our health. Over the course of just a few years, we have seen a global pandemic and countless natural disasters wipe out communities, livelihoods, and ways of life. It would be an understatement to say that it has changed the way we live. Perhaps the most pivotal result that came out of the study was that people’s lives were positively impacted by controlled breathwork during what was arguably one of the most difficult times in recent history. This breakthrough research is paving the way for future studies and may very well impact the future of medical treatment and prescription options. We learned that controlled breathing not only helps calm the body and mind in times of stress, but that its effects can benefit our future selves. 

Looking toward the future of healthcare, no one can predict all that will happen, but we can ready ourselves with the tools to treat what may come, and breathwork is becoming one of those means. It is available to each person at any time, in places or situations when health care is limited, or when medicine is unavailable or ineffective. While it cannot solve all health problems, it can help us cope with the challenges we inevitably face. Wombat has been at the forefront of this movement, bringing the first-of-its-kind scientifically-based breathwork app to people around the world. As we continue to learn more about the breath and its connection to our minds and bodies, Wombat will continue to evolve to bring more guidance and breathwork experiences to people everywhere.

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• References

  Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 100895. https://doi.org/10.1016/j.xcrm.2022.100895

• Disclaimer

  This articles does not constitute medical or mental health advice. These practices are not for everyone and are not a substitute for ongoing healthcare from a medical or mental health professional. Please seek medical advice if you have any concerns about your health.