Controlled breathing may support parasympathetic activation—the 'rest and digest' response that counteracts stress.
(Zaccaro et al., 2018; Ma et al., 2017)
A four-part breathing exercise with equal inhale, hold, exhale, and hold phases.
A guided exercise using an inhale, hold, and longer exhale.
A breathing exercise that invites attention to the movement of your belly.
A guided exercise for noticing your breath.
Use a simple count to prepare for rest. Inhale 4, exhale 6, count to 20.
When you're anxious, your breathing becomes shallow and rapid—signaling danger to your brain. Controlled breathing interrupts this pattern by deliberately slowing your breath rate.
Research suggests the extended exhale and breath holds may support vagal tone, which is associated with parasympathetic nervous system activation. This may help lower heart rate and reduce blood pressure.
A 2018 systematic review (Zaccaro et al.) found that slow breathing techniques (6-10 breaths/minute) enhance autonomic, cerebral, and psychological flexibility. A 2023 study (Balban et al.) found that brief structured breathing practices were associated with improved mood and reduced physiological arousal.