Can you breathe stress away
- Apr 30
- 2 min read
In January 2025, The Economist published an article entitled "Can you breathe stress away?", which examines the effectiveness of breathing practices to reduce stress. (Can you breathe stress away? - The Economist)
Breathing as a stress management tool
Breathing practices such as the 4-7-8 technique, box breathing and diaphragmatic breathing are becoming increasingly popular among those looking for ways to manage stress. These techniques rely on controlled breathing, which can activate the parasympathetic nervous system, promoting relaxation and reducing stress levels. (Breathing Practices for Stress Reduction: A Powerful Way to Improve ...)
Studies show that such techniques can help reduce heart rate, blood pressure and levels of cortisol, the stress hormone. However, The Economist notes that despite positive user reviews, scientific evidence of the effectiveness of breathing practices is still limited and more research is needed to confirm their benefits.
Practical tips
If you want to try breathing practices to reduce stress:
Technique 4-7-8: inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds. Repeat several times.
Box breathing: inhale, hold, exhale and hold again - each phase lasts the same amount of time, e.g. 4 seconds each.
Diaphragmatic breathing: inhale slowly through your nose, filling your belly with air, then exhale slowly through your mouth. (Breathing Practices for Stress Relief: How to Use for Anxiety and ..., Breathing Practices for Stress Reduction: A Powerful Way to Improve ...)
These simple techniques can be practised anytime and anywhere to help yourself manage stress and find peace of mind.
In conclusion, breathing practices are an accessible and potentially effective way to manage stress.
Although scientific evidence for their effectiveness is still limited, many people find them useful in their daily lives. If you're looking for an easy way to reduce your stress levels, it's worth trying to incorporate breathing exercises into your daily routine.
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