Slow, deep breathing has been shown to have a positive impact on mood and overall mental well-being. We all have different responses to life’s challenges, but the body usually responds to stress by increasing the pace of our breaths.
Faster breathing can become a habit. This may not seem like a big deal, but taking faster breaths can make us prone to feelings of tension and anxiety. What’s more, busy individuals may not even realize they are over-breathing. The process of focused, slow breathing can help individuals become more aware of their emotional state and lends a feeling of calm control within the body.
Slow breaths improve your mood, and one reason for this is because it offers an opportunity to notice your breathing patterns. This is a form of mindfulness, and it is powerful! For instance, at this very moment, can you slow your breathing rate, extending your exhale and perhaps relaxing your shoulders? How does this feel inside?
Part of this relaxation response reflects that the brain is very sensitive to muscle tension and breathing patterns. In fact, from the instant that you begin to notice your breathing, your brain activity changes. And brain activity changes even more when we consciously control and slow our breathing pace. Studies confirm that paced breathing helps us to adopt a relaxed and focused mindset. Within minutes, a slower pace provides a therapeutic calming effect. With practice, this technique has been used to successfully help people reduce their blood pressure, decrease stress, and enhance wellbeing. 
Slow, deep breathing has been found to decrease the levels of cortisol, the primary stress hormone, in the body. By lowering stress and anxiety, slow breathing can help alleviate negative emotions and improve overall mood. The effects of slow-paced breaths are below:
With hundreds of studies on breathwork, there are common strategies that work for calming the mind.
It can be helpful just to observe the breathing rate, but most studies aim for slowing the breathing rate for stress reduction outcomes. These paced breathing sessions take from 2 to 20 minutes, and the calming results are sustained by practicing breathwork at least three times a week. Usually, individuals in these studies are advised to sit or lie down, because slowing the breath can cause some to feel light-headed. Lastly, many studies guide individuals to inhale through the nostrils instead of through the mouth if possible.
The Navy SEALs use Box Breathing as a technique to regain mental clarity in times of stress. To get started, find a comfortable seat, read the instructions, then give it a try!
Practicing a mindfulness technique such as breathwork does not have to be complicated. You can do it anytime, anywhere. Whether you’re commuting, walking, or simply relaxing at home, you can pause and check in with yourself. Use Treo to access breathwork guidance such as the Box Breathing Method, 4-7-8 Breathing, Hand-Trace Breathing, and more!
Some members begin with no interest in mindfulness meditation or breathing techniques, but through relaxation practices, they gradually try the meditations. We ensure everyone has appealing options to try.
Ready to learn more? Let’s get in touch about how Treo can help your team thrive! Email us at info@treowellness.com or schedule a demo here!
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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