Put yourself back in the driver’s seat of your body and brain with one simple, free tool: your breath.
Slow, light and paced, diaphragmatic breathing supports people with many chronic conditions by lowering stress hormones and helping the nervous system relax, which promotes a feeling of safety. It won’t replace medication nor medical care, but it’s a low-risk, low-cost way to support what you might already be doing.
Breathwork influences your physiology through several means
- Lowers cortisol – your main stress hormone.
- Helps rebalance the autonomic nervous system (an unconscious system that regulates bodily functions) through the vagus nerve.
- Reduces oxidative stress and inflammation, factors in major health issues like high blood pressure and cancer.
- Supports mood and behavior, which affects choices and self-care.
Stress + cortisol
Slow breathing helps mitigate the stress response. When cortisol drops, blood pressure improves. Studies show that adding slow breathing can favorably impact stress responses and blood pressure levels. (https://pubmed.ncbi.nlm.nih.gov/38432795/)
Nervous System regulation
Breathing that highlights slow and paced exhalations and diaphragmatic movement increases vagal tone. (https://pubmed.ncbi.nlm.nih.gov/29771730/) Better autonomic regulation contributes to fewer stress-related conditions.
Mood and Pain
Breathwork can lead to reductions in chronic pain through slow breathing and extended exhales. (https://pubmed.ncbi.nlm.nih.gov/39180643/)
It’s becoming clear that adding slow, paced diaphragmatic breathing and mindfulness can improve cortisol levels. While this is encouraging, we still need more research, but the trend is consistent.
Practical exercises
Diaphragmatic (belly) breathing — 5–10 minutes
- Place one hand on the chest, one on the belly.
- Inhale through the nose for about 4 seconds, belly rising.
- Exhale gently for about 6 seconds.
- Practice once or twice a day.
Coherent / slow-paced breathing — 10–20 minutes
- Aim for ~5–6 breaths per minute (inhale 5–6s, exhale 5–6s).
- Keep the breath smooth and diaphragmatic.
- Practice once daily for 10–20 minutes, or try two 10-minute sessions.
Box breathing
- Inhale 4 seconds → hold 4 → exhale 4 → hold 4.
- Repeat 4–6 rounds.
- This is great to use before a stressful situation.
4-4-8 breathing
- Inhale 4 seconds → hold 4 → exhale 8.
- Repeat 6–10 times.
- This is a convenient way to relax or pause. especially before stressful situations.
Tips to build a routine
- Weeks 1–2: Diaphragmatic breathing daily for 5-10 minutes.
- Weeks 3–4: Slow-paced breathing session for 10-15 minutes.
- Weeks 5–8: Combine two sessions a day.
Safety notes
Breathwork is generally safe, but start gently. Check with your clinician before changing your routine. If you have a trauma history or anxiety, stick with slow, gentle breathing rather than forceful or rapid styles. It’s best to start this process by working with a coach trained in breathwork. Not only will you improve faster, you will do it in a safe and accountable way that is sustainable.
Bottom line
Breathwork is a simple, accessible tool that can support anyone. The strongest evidence backs slow diaphragmatic and slow-paced breathing for reducing stress hormones, improving autonomic balance, and nudges blood sugar markers in the right direction — especially when paired with exercise or mindfulness. More research is needed, but there’s enough already to recommend it as a supportive practice.