Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature
Brain Sciences December 22, 2023 Tanya G. K. Bentley, Gina D’Andrea-Penna, Marina Rakic et al.
A systematic review of 58 clinical trials found that 54 of 72 breathing-based interventions effectively reduced stress or anxiety. Effective practices avoided fast-only breathing and sessions shorter than five minutes, and included human-guided training, multiple sessions, and long-term practice. Population, other breathing paces, session duration of five minutes or more, and group versus individual or at-home practice were not linked to effectiveness. Factors that rendered otherwise promising interventions ineffective included extensive standing, interruptions, involuntary diaphragmatic obstruction, and inadequate training for highly technical practices. The authors propose a conceptual framework to maximize the stress- and anxiety-reducing benefits of breathing practices.