Breathing exercises blunt the body’s physical reaction to acute stress

Short breathing exercises can effectively reduce the body’s physical reaction to acute stress, a vital finding for individuals in high-stress occupations, according to a study published in Comprehensive Psychoneuroendocrinology. When faced with stressful situations, the body initiates the fight or flight response, characterized by an elevated heart rate, quicker breathing, and altered metabolic activities.

While this response is beneficial for immediate survival, constant activation can impair cognitive function and physical performance, and even contribute to inflammation and heart disease. To counteract this, researchers explored the potential of brief breathing exercises. Two techniques tested were box breathing, a method involving equal intervals of inhale, hold, exhale, and hold again, and prolonged exhalation, which involves taking slow, deep breaths to mimic a sigh.

Sixty-six university students participated in the study, randomly assigned to control groups that practiced normal breathing, box breathing, or prolonged exhalation. After a five-minute speech task—an artificial high-pressure scenario—participants completed cognitive tests and provided saliva samples for analysis. The study found that both box breathing and prolonged exhalation significantly lowered physiological stress markers, including heart rate and anxiety levels, compared to the control group.

These simple, accessible practices could serve as a practical tool for managing stress in professions involving frequent high-pressure situations.