Breath is the essence of life. Without it, survival is impossible. What's remarkable about breath is its dual nature—it functions automatically, yet we can control it.
We take breathing for granted. But just because we’re breathing doesn’t mean we’re doing it optimally. Breathing the right way can prevent disease, reduce anxiety, and promote longevity.
Ancient yogis understood the profound impact breath, or pranayama, has on our well-being. Pranayama is one of the 8 limbs of yoga -- as important as asana (postures), meditation, and self-study. Yet, over time and with all our advancements, we've forgotten this wisdom. Recently, though, breathwork is experiencing a resurgence as research highlights its therapeutic benefits for both mental and physical health.
A 2023 meta-analysis published in Scientific Reports examined breathwork’s effects on stress, analyzing 12 randomized-controlled trials with over 785 participants. The findings were clear: intentional breath control significantly lowered self-reported stress levels.
The benefits didn’t stop at stress reduction. Additional research revealed breathwork's power in alleviating anxiety and depression. Across 20 trials for anxiety and 18 for depression, breathwork consistently led to positive outcomes, proving it to be a highly effective tool for improving mental health.
This aligns with another study from Cell Reports Medicine (2023), which found that breath-focused practices, particularly cyclic sighing, had an even greater impact on mood and physiological arousal than mindfulness meditation.
All of this research confirms that breathwork offers a low-cost, non-invasive way to manage stress, anxiety, and depression.
Intentional breathing can also ease high blood pressure, slow a rapid heart beat, and alleviate symptoms of asthma -- all without drugs or medical devices.
In yoga, breath is at the heart of the practice. It gives you the time to link movement and sensation with inhales and exhales to powerfully change your state of mind. If you can’t attend regular classes, try dedicating just five minutes a day to mindful breathing. Sitting for just 1-2 minutes, lengthening your exhale with each breath, can enhance relaxation. You may also practice box breathing—an equal inhale, hold, exhale, and hold cycle—for just a few minutes to reset your mindset.
The power of breath is so essential to me that I have "breathe" tattooed on my wrist as a constant reminder of its importance. We delve into breathwork during retreats and, of course, in my yoga classes.
I encourage you to incorporate breathwork into your daily life and experience the scientifically proven benefits for yourself.
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