Breathing is one of the fundamental functions that supports life. It is essential for maintaining blood circulation, delivering oxygen to body cells, and removing carbon dioxide. There is an extended research with shows that it has a significant impact on how our body operates, influenced by both physical and psychological factors. This article describes the science of breathing, possible methods and benefits of breathing exercises which can also be combined with meditation, see the articles below for more information.
The vagus nerve, the tenth cranial nerve, is a major component of the parasympathetic nervous system. Extending from the neck to the abdomen, it plays a central role in regulating the body’s rest-and-digest functions. These include controlling heart rate and blood pressure, maintaining rhythms, supporting digestion and gut motility, and modulating inflammation within the immune system.
Breathing has a direct relationship with mental health because you can influence your autonomic nervous system by controlling your breath. Paying attention to your breathing can shift your mental state. However, before exploring this further, it is important to understand how the body perceives and responds to stress.
Stress is a natural response to any demand or challenge that may arise from physical, emotional, or environmental factors. When a trigger, situation, or event is perceived as threatening, demanding, or exceeding one’s coping abilities, a stress reaction occurs.
The sympathetic nervous system is activated during stress, resulting in fight, flight, or freeze responses. The hypothalamus, pituitary gland, and adrenal glands work together to release hormones that prepare the body for quick action. Cortisol and adrenaline are two of the primary hormones associated with stress reactions.
Stress can appear in various forms, depending on its duration and how a situation is perceived. Distress refers to overwhelming stress, such as chronic work pressure, the loss of a loved one, or other traumatic experiences. Acute stress occurs when a stressful experience is short-term, while chronic stress results from an ongoing situation, such as caring for an ill family member or experiencing long-term financial strain. Stress can also arise from positive events, such as preparing for an exam or competition; in these cases, it is called eustress.
Physiological Links between breathing and mental health
Controlled breathing can alter the body’s physiological responses in various ways. It helps restore the balance of carbon dioxide and improves oxygen delivery to tissues. Furthermore, breathing exercises directly affect the heart, as slow and steady breathing improves heart rate variability. Slow and rhythmic breathing also increases alpha and theta brain waves, which strengthens the prefrontal cortex and supports improved focus.
Several muscle groups are involved in breathing, including the diaphragm, abdominal muscles, intercostal muscles, and the muscles of the neck and shoulders. This means that controlled breathing contributes to reducing physical pain by decreasing tension in the neck and by aligning and relaxing skeletal muscles. Here is an article about breathing and mental health.
Breathing Techniques
Adjusting the depth, rhythm, and pace is called controlled breathing which will become more purposeful this way. By doing so, you become more aware of your breath. You intentionally change the speed (slow and steady), depth (using the diaphragm), and length (chest expansion).
There are various techniques developed that help to boost bodily functions and calm the mind. Some common techniques are described below, and here is an article with more detailed information on the topic.
Diaphram: Lie on your back, place one hand to upper chest and another to rib cage. Inhale through the nose while feeling your stomach, and slowly exhale using pursed lips. Here is a guided video illustration about diaphragmatic breathing.
Box: Also called square breathing, this technique involves a four-part breathing cycle. Sit or lie down with your back straight but relaxed. Repeat the cycle until you feel more relaxed and centered.
Inhale (count to four) – Slow and deep through your nose
Hold (count to four)
Exhale (count to four) – Slowly throughout the mouth
Hold (count to four)
Tips and advices:
Regularly matters: Try to apply the exercises regularly. Remember, consistency matters more than the length. You can set a timer in your phone or make it part of your morning or bedroom routine.
Pay Attention to Your Belly Movement: Belly movement is essential, especially in diaphragmatic breathing. Place one hand on your belly to feel its rise and fall—this helps you understand and control the depth.
Additional Benefits of Deep Breathing
Controlled breathing lowers stress hormones. It activates the parasympathetic nervous system and reduces cortisol levels. Practicing regularly can lower overall stress and ease feelings of overwhelm. Furthermore, as you breathe, oxygen exchange in the lungs becomes more efficient, resulting in increased energy, improved brain function, and enhanced physical performance. There are also benefits sleep quality, promoting faster sleep onset and deeper, more restful sleep.
Lower blood pressure is associated with calm breathing, which regulates the nervous system and shifts the body out of “fight or flight” mode. It also positively affects the digestive system—it can reduce bloating and gastrointestinal stress. Additionally, it supports immune function, improving resilience against illness. Controlled breathing techniques can also help alleviate headaches, chronic pain, and muscle tension.
There are also benefits to mental functions. They help regulate emotions and improve mental clarity, as well as support concentration, memory, and decision-making. These techniques are incorporated into standardized behavioral interventions like CBT to help manage emotional reactions. Regular practice promotes emotional stability and resilience.
Conclusion
Controlled breathing is far more than a simple relaxation tool—it is a direct pathway to influencing the body’s physiological and psychological balance. By understanding how stress affects the nervous system and how breathing interacts with the vagus nerve, it becomes clear that intentional breathwork can shift the body from a state of tension to one of restoration. Whether through diaphram, box technique, or the 4-7-8 method, they strengthen the connection between body and mind. Furthermore there are benefits to manage stress responses by regulating emotional regulation, and support overall well-being. With regular practice and mindful attention, it becomes a powerful and accessible strategy for enhancing mental clarity, physical health, and resilience in daily life.
