Veggie Blog

Modern life keeps many of us on high alert. The old version of this post said that yoga helps you return to the natural state of relaxation, and that slow, steady breathing sends a message to the nervous system: be calm. It then described a five-minute “Breath Break.” The exercise is worth keeping, and this rewrite explains it clearly and adds what the research says about breathing and relaxation.

What is the relaxation response?

According to the National Center for Complementary and Integrative Health, relaxation techniques are practices that help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure and a reduced heart rate. It is the opposite of the stress response. One of the simplest techniques is to focus on taking slow, deep breaths, also called diaphragmatic breathing. Yoga includes breath work (pranayama), but you do not need to practice yoga to try the exercise below.

How do you do the five-minute Breath Break?

The original instructions have been tidied up here. Read them through once before you begin.

First, sit with your spine as straight as is comfortable. A chair is fine, as long as you do not slump into it. Put your feet flat on the floor with your knees above your ankles. If your feet do not reach the floor comfortably, rest them on a book or a cushion. Place your hands on your thighs. Second, close your eyes gently, and let your gaze soften behind your eyelids. Third, bring your attention to your ribs: the front, the back and the sides. Your lungs are inside them. Fourth, feel your lungs fill and your ribs expand out and up as you breathe in. Feel them empty and the ribs move back down and in as you breathe out. Do not force the breath. Let it be slow and smooth.

The first few times, keep going for two to three minutes. Then build up to five minutes and, if you enjoy it, ten. The old post suggested setting aside a time at least once a day. It also recommended reading the steps several times before you start, which is sensible because it is hard to read and breathe at once.

Does slow breathing really help?

There is some evidence, but it is not as strong as the claims often made for it. NCCIH reports that a review found slow breathing exercises led to a modest reduction in blood pressure and may be a reasonable first approach for people with prehypertension or low-risk high blood pressure. The same page cautions that the studies in the review differed in how they were done, had short follow-up periods and a high risk of bias, and did not look at whether slow breathing prevents outcomes such as heart attack or stroke. So breathing exercises may help you feel calmer and may lower blood pressure a little, but they do not replace medication or medical advice.

Is it safe?

For most healthy people, yes. NCCIH says relaxation techniques are generally considered safe, and that in most research studies there were no reported negative effects. Occasionally people report increased anxiety, intrusive thoughts or fear of losing control. If that happens, stop the exercise and breathe normally. NCCIH advises yoga beginners to avoid forceful breathing. As a general precaution (my own advice, not from a source), people with a lung condition or a history of panic attacks should check with a health care provider before trying any breath practice. The Breath Break above never asks you to hold or force your breath, which is why it suits beginners.

How can you use it during the day?

The old post said that a few minutes of relaxing each day gradually carries over into the rest of daily life. That is a reasonable hope, though the benefit will differ from person to person. Try the Breath Break before a meeting, after a difficult phone call, or when you notice your shoulders creeping toward your ears. Pair it with a gentle routine such as a gentle morning routine for beginners, or learn basic yoga postures and their variations to combine breath and movement. If you are curious about the wider practice that these breathing exercises come from, what yoga is is a good place to start.