THE ROLE OF BREATHING TECHNIQUES AND SOMATIC SELF-REGULATION IN REDUCING STRESS AND MUSCLE TENSION

Abstract

Background. Chronic stress is accompanied by heightened sympathetic activation, shallow thoracic breathing, and persistent tension in the muscles of the neck, shoulder girdle, and back. Breathing techniques and body-based self-regulation practices are regarded as accessible non-pharmacological means of managing this state. Objective. To summarize the available evidence on the role of breathing techniques and body-based self-regulation in reducing stress and muscle tension, and to describe their mechanisms of action. Methods. Publications from 2000 to 2025 indexed in Scopus, Web of Science, and PubMed were reviewed. The analysis covered systematic reviews, meta-analyses, and randomized controlled trials in adults. Results. Slow diaphragmatic breathing and structured breathing practices are associated with increased heart rate variability and with lower perceived stress and anxiety. Progressive muscle relaxation, mindfulness practices, and biofeedback reduce bodily tension and improve body awareness. Direct evidence that breathing techniques specifically affect muscle tension is far more limited than the evidence for their effect on stress, and the quality of some studies is constrained by small samples and short follow-up periods. Conclusions. Breathing techniques and body-based self-regulation are evidence-supported adjunctive approaches to stress reduction. Their effect on muscle tension is plausible but needs to be tested in well-designed controlled trials. Keywords: breathing techniques; diaphragmatic breathing; body-based self-regulation; stress; muscle tension; heart rate variability; relaxation