How To Practice Conscious Breathing to Reduce Stress & Anxiety

It may not even cross your mind, but it is always there. Your breath is arguably one of the most significant bodily functions.

The average adult at rest pulls breath 12 to 20 times every minute, according to experts. The equivalent of 28,800 breaths daily.

For many people, these breaths are unconscious, but you can train your breath to help you become more conscious of your body, your emotions, and the situation.

Continue reading to find out more about the advantages and history of aware breathing as well as some methods for giving it a try.

What is Conscious Breathing

Developing a subtle awareness of your breath as it enters and leaves your body is referred to as conscious breathing. You can interact more fully with life by developing a sense of serenity and presence through this exercise.

You may be able to respond with aim and objectivity by using conscious breathing to negotiate challenging ideas, emotions, and sensations.

The breath is both the means of practise and the yardstick for awareness according to yoga philosophy. It can help you establish a stronger bond with your body, mind, and the environment.

According to conventional yogic thinking, when the breath is even, calm, and controlled, it is physically impossible to be in a state of anxiety.

Conscious Breathing is a self-healing technique that helps people to access the full potential of their breathing system for better physical, emotional and mental well-being.

The connected pattern of conscious breathing is a natural, safe and easy–to-learn technique.

As human beings we hold onto tension within our bodies and in doing so create physical, mental and emotional blockages. This technique helps to release the blockages and transform your life and energy.

Conscious Breathing Benefits

The benefits of conscious breathing may sound pretty good, but what does science have to say?

Your breath directly affects your nervous system. Slow, deliberate breath activates the parasympathetic nervous system. The parasympathetic nervous system is responsible for the rest and digest function, as opposed to the fight-flight-freeze response.

Research suggests that conscious breathing, often referred to as yogic breathing or pranayama, offers a number of benefits. These include improvements in:

• mood
• sleep
• blood pressure
• respiratory function
• metabolism and digestion
• concentration and focus
• nervous system regulation
• biochemistry, including the reduction of free radicals and blood urea (waste)

According to a 2020 review of 18 controlled trials, yogic breathing resulted in improved circulatory and respiratory function, as well as better quality of life scores for participants with:

• bronchial asthma
• chronic obstructive pulmonary disease (COPD)
• cancer

A 2019 review noted that yogic breathing exercises had a positive effect on:

• brain activity
• nervous system and lung function
• metabolism
• body chemistry

The same review found evidence to suggest yogic breathing may offer a number of benefits for pre-existing health conditions, including:

• improved cardiovascular health in people with high blood pressure and irregular heartbeat.
• reduced symptoms and improved lung function in people with bronchial asthma.
• improvements in body weight and reduced symptoms of pulmonary tuberculosis.
• enhanced mood for people quitting cigarette smoking.
• reduced reaction time for children with intellectual disabilities.
• better management of stress and anxiety for students.
• reduced pain and improved quality of life for people with diabetes.
• reduced cancer-related symptoms and increased antioxidants in people receiving radiotherapy and chemotherapy treatments.

A small 2019 study looked at people participating in a 5-week yoga and mindfulness intervention program. Participants experienced more improvements in symptoms of anxiety, depression, and sleep problems than those in the control group.

The study also found that pausing to take deep, calm breaths while experiencing stress seemed to have an immediate calming effect on the mind and body. These calming breaths may lead to a more mindful outlook about the stressor itself and how you might handle it.

The authors of these studies emphasize the need for more high-quality studies to determine best practices and uses of yogic breathing. Still, the results are promising.

Conscious Breathing Types

The most basic type of conscious breathing is the simple act of becoming aware of your breath and returning to that awareness over and over.

While you don’t need to undergo specialized training or learn an esoteric technique to begin practicing conscious breathing, you can eventually learn to practice a number of different types.

Many of these more complex and targeted conscious breathing practices find their origins in yoga or were inspired by it. Thus, many of their names come from Sanskrit, a classical South Asian language.

These include:

• Bhastrika, or Bellows Breath
• Anulom Vilom
• Bhramari
• Ujjayi
• Kapalabhati, or Breath of Fire
• Sukha Purvaka
• Diaphragmatic breathing
• Box breathing
• Wim Hof breathing
• Buteyko breathing
• Holotropic breathwork

How To Practice Conscious Breathing

The simplest, most effective way to begin conscious breathing is to simply become aware of your breath.

Pay attention to your breath as it moves in and out of your body. From there, you may want to practice elongating your breath, or holding it briefly at the top of the inhale and exhale. You can practice for 1 minute to start, then build up to 5 minutes, or even longer.

Conscious Breathing FAQs

Want to learn more? Get the FAQs below.

How do you stop conscious breathing?

After your practise is finished, you can just get on with your day. Consider sitting quietly and noticing how you feel now as opposed to when you first started your practise.

If you find it difficult to cease practising aware breathing, something else might be going on.

What happens if you do conscious breathing all the time?

By practicing conscious breathing throughout your day, you’ll generally find you develop a greater awareness of the present moment.

You could potentially notice enhanced sensory perception, such as more vivid perception of color and smell, and a greater sense of mental clarity.

However, it’s unlikely that you’ll be able to practice conscious breathing all the time. This is totally natural — you can simply pick the practice back up when you feel ready.

Can conscious breathing help with anxiety?

Yes, conscious breathing can help with anxiety. Focusing your awareness on the smooth, repetitive rhythm of your breath can help soothe your mind and nervous system.

As noted above, evidence suggests conscious breathing can ease anxiety and stress in college students, as well as anxiety, depression, and sleep issues in middle-aged adults.

Learn more breathing techniques to help ease anxiety.

Conscious Breathing & Breathwork

Conscious breathing is a simple yet profound practice for getting in touch with your breath, body, and mind. It could help ease symptoms of anxiety, stress, and a number of mental and physical health concerns.

But beyond those benefits, the regular practice of conscious breathing can help you experience a deeper sense of presence and connection to life.

Try a free breathwork course with The Breath Sensei & see how practicing breathwork & breathing exercises can help with stress, anxiety, poor sleep, sporting performance & asthma.