We’ve all heard the phrase “Take a deep breath.”
Maybe we’ve even noticed how our breath changes depending on how we feel: short and shallow when stressed, deeper when we’re relaxed. It changes when we sigh, yawn, sob or laugh. But one thing we probably have not learned is that, just as the breath changes depending on how we feel, we can also change how we feel using our breath! This is revolutionary, folks, so listen up! It’s so hard to change how we feel: Can you talk yourself out of anger or anxiety? Can you talk yourself into going to sleep when you’re wound up?
Nope.
The mind has a terrible time telling itself what to do. But this is where the breath comes in. I’ve summarized research on breathing techniques and the many ways in which they can impact our health and our well-being in one simple infographic.
Print it out, keep it on your desk or in your room. Use it. You have a tool for peace of mind, it’s free, and its’ flowing through you at this very moment. I’ve conducted research on breathing practices for veterans with one of the highest forms of anxiety: PTSD – and seen the tremendous beneficial impact it has on them. If you take anything away from this info graphic, it’s this: Learn more about the breath, breathing techniques, and how they can improve your life! For more on the science of breath with references, see this article and this article.
19 comments
I used to suffer from many health ailments. I have been doing breathwork every day since June 2010 and have had some amazing health benefits. My mission is to help others realize that they can have these benefits themselves. So excited to see some more research on breathwork. I also practice meditation and Pranic Healing. Thank you for your continued research.
Thanks Jen, so glad you liked it!
Frankly I think that’s aboulstely good stuff.
Breathing helps you stay focused with you are in a nervous situation. When you take a test the best thing is to take a minute and breathe.
Hello Emma, do you know about the Buteyko breathing. They recommend that you should not breath to deep. what is that about? do you know?
Hi Emma
thanks for sharing this.
love your infographics.
Can you expand on this one about breathing please?
What other breathing practices were used in the different research please?
in peace
Per Norrgren
Hi Per, there are a couple of articles on breathing on my website that go into the research, just put “breathing” in the search box.
Thanks for sharing your views mam,….(pradeep from India)
Thanks for sharing ur views mam
Many thanks emma
This is a great infographic. I will definitely pass it on.
I’ve been teaching breathing techniques for years as part of my medical practice, but only recently started moving beyond simple teaching to looking for tools to help people implement and sustain breathing practice amidst their busy lives.
So I found a project to develop a device to train various breathing techniques, prompt people to practice when they’re stressed and breathing shallowly, and give them positive feedback on their progress. It augments my practice nicely, as it would other settings with limited contact such as yoga classes or psychotherapy.
It’s a great cause– so many people don’t have access to frequent pranayama instruction and guidance. Hopefully the project will get funded and be available widely!
https://www.kickstarter.com/projects/771156004/prana-wearable-for-breathing-and-posture
I have been dealing with anxiety intermittently for some time now and this breathing exercise looks promising. I have done it once and I can tell that It will not only become a part of my daily routing, it will also be something I use when I really need to relax! thanks for the info
Wonderful!!
It is great to read this article. I continuously read that breathing techniques help to reduce stress. Can you please point me out to reviewed papers from renowned journals on this subject? I find a lot of articles on the subject but am keen on finding a trusted source to research more on this subject.
Sure my articles tend to have links to the original research sources so follow those!
I suffer from hypoxemia and use oxygen concentrator at home to supplement for the lack of oxygen. My O2 saturation can go down below 80% while walking or doing strenuous activity and without oxygen supplement can reach only up to 91% to 92% when relaxed and seated. Today I stumbled upon your article and tried the breathing exercise. Without oxygen supplement, the exercise increased my O2 saturation to 95% and seemingly keeps a stable 1-2% increase when I stop it. Thank you so much. Imagine if I keep doing this exercise. It’s giving me so much hope.
Thank you
We gather at our office place to meditate every Thursday and have been doing alternate nostril breathing for 5-10min before the meditation. Very effective and people love it. Thanks for sharing.
I am 61 years old and have suffered from anxiety (GAD) and stress since the age of about 14. I have noticed that I unintentionally hold my breath and tense my arms and other parts of my body. Most of the time I am not aware that I am doing it. Nearly all my body aches due to constant tension. I wake up feeling tense and unrested. I have been searching for answers to my problem for 47 years and have not managed it yet. I know how important breathing is to EVERY relaxation technique I have ever read but managing it is a not her matter.