The relationship between breathing and mental health is the topic of an article in The Economist’s Science & technology section in the January 25, 2025 issue, under the heading “Can you breathe stress away?” (published online already on January 17)
Let me start with the management summary:
The article provides an interesting overview of the topic, based on three academic studies, but is – perhaps due to British understatement – relatively cautious in its assessment. Enthusiasm reads differently :-). Still, it’s encouraging that the topic is gaining more traction in the mainstream.
The Economist article in detail
The Economist refers to the results of three studies:
Meta-analysis of 12 studies
Groups that regularly practiced “breathwork” performed significantly better than control groups.
“Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials,” Fincham et al., Scientific Reports, January 2023. [Original paper available for free as a PDF, link here]
Stanford University study
This study found that structured breathing techniques, particularly “physiological sighing,” had a greater effect on stress management than mindfulness meditation.
“Brief structured respiration practices enhance mood and reduce physiological arousal,” Balban et al., Cell Reports Medicine, January 2023. [Original paper available for free as a PDF, link here]
Study on mice
A neurological network in the brain that regulates both breathing and anxiety was identified. Stimulating this network resulted in slower breathing and reduced anxiety.
“A top-down slow breathing circuit that alleviates negative affect in mice,” Jinho Jhang et al., Nature Neuroscience, September 2024. [link to abstract and references here]
My view on the Economist Article
I’m glad that the Economist has taken up this topic, but for an article under the Well Informed heading, I find it somewhat unsatisfying.
It is playing it very safe. The tone seems carefully designed not to challenge the skepticism many readers may have toward topics like yoga or wellness.
The weak core argument is essentially:
Slow breathing doesn’t hurt, and it’s probably beneficial.
What I Would Have Liked to See
More enthusiasm!
Of course, it’s difficult to produce results in such a “soft” area like breathwork that meet scientific standards. However, these studies have been published in leading scientific journals – with positive outcomes!
The message should therefore not be: “We don’t know for sure,” but rather:
TRY IT OUT!
Following the principle that “Well experienced ” is more beneficial than “Well informed”.
Don’t let the absence of top-tier randomized studies stop you from testing breathing techniques yourself. Over a few weeks, you can personally – without randomization – determine what works for you and what doesn’t.
The risk of side effects is minimal.
What can you do as a starter?
Become more and more aware of the way you breathe at a particular moment. Again and again. Rushing into a meeting, preparing for a presentation – how is your breathing right then?
Then, slow down the breath and prolong the exhalation compared to the inhalation. For example, inhale on a count of 4 and exhale on a count of 6. And make a short pause at the end of the exhale before restarting the cycle.
Already these very simple changes in your breathing pattern will – in my experience – have a very calming effect.
What could be the next step?
Yogic breathing exercises
In yoga, the relationship between breathing and emotional as well as mental well-being has been known for thousands of years. The yogic art of breathing, called Pranayama, includes numerous techniques that sustainably promote well-being and reduce stress.
Based on my many years of experience and numerous feedback reports from yoga students and coaching clients, I am convinced that breath (and mediation) are THE effective tools for improving both emotional and physical well-being.
A regular practice of 10 to 15 minutes of Pranayama daily develops a profound and lasting impact over time.
As always: There is nothing good unless you do it. 😊
And yes, of course, I’d be happy if you’d like to learn Pranayama with me. You can do that in-person at my yoga studio or just as efficiently online.
If you’d like to book a trial session, you can do so using this button.