Breathing meditation offers substantial cognitive and psychological benefits with regular practice.

Various breathing techniques can be practiced anywhere, no equipment required.

Yoga integrates breathing with physical movements, enhancing resilience and physical health.

Breathing is automatic. We are born breathing; we do it all of the time, even when we are asleep. Breathing is something a lot of people don’t really think about unless there is a problem (e.g., obstructed airway, respiratory disorder) or they are engaging in an activity in which careful attention to oxygen intake is necessary (e.g., scuba diving). But mindful breathing and breathing exercises can be conduits to better physical and cognitive performance, decreased stress, increased physical and mental health, anger control, and so much more.

Breathing techniques are foundational in human performance programming, as well as in many psychotherapeutic approaches. However, breathing exercises and training are good for all of us. Happily, these techniques are not only effective, but they are also astonishingly easy to do, don’t require any equipment, and don’t take up much time.

Like any skill, we need to practice breathing exercises, but this can be done in as little as a few minutes a day. It is notable that most wearables and fitness trackers that people use to monitor exercise, sleep, etc., have some kind of breathing or meditation component built into their apps, so you may already have access to a structured exercise.

Exercises can be simple. For example, breathe in slowly through your nose for 5 counts and exhale slowly through your mouth for 7 counts. Repeat.

Alternatively, box breathing is popular. Breathe in slowly for 4 counts, hold your breath for 4 counts, exhale slowly for 4 counts, and hold again for 4 counts. Repeat.

Perhaps the best studied exercise is diaphragmatic breathing, also called belly breathing. Diaphragmatic breathing is known for its efficacy in stress management. Stress saps us of our cognitive potential, can lead to negative mood states, and can contribute to a number of health problems over time. Consequently, diaphragmatic breathing can be a powerful health behavior. Diaphragmatic breathing does take some practice, but once you’ve got it, it is easy to do pretty much anytime and anywhere.

Practicing Diaphragmatic Breathing

Step 1: To begin, take a slow, deep breath and exhale. Pay attention to what parts of your body move. If you are like most adults, your upper chest and maybe your shoulders rose and fell. In diaphragmatic breathing, you want to emphasize the use of your diaphragm, so your stomach should be in motion.

Step 2: To practice, sit in a chair or lie down on the floor or bed. Place one hand on your stomach and one on your chest. Inhale using your diaphragm as opposed to your chest. The hand on your stomach should move, and the hand on your chest should not move. It can help to imagine that you are breathing through your stomach (recognizing that the stomach is not filling with air, but the visualization can help you get the hang of it).

Step 3: Practice breathing for 5 to 10 minutes several times a day and use it in stressful situations or for relaxation.

Breathing meditation involves sitting in a chair or on a cushion on the floor, and taking slow breaths while focusing on the rhythm and sensation of breathing. When the mind wanders, acknowledge the thoughts nonjudgmentally and then consciously guide yourself back to focus on your breath. For guided breathing meditation, simply type “breathing meditation” into any internet search engine, and you will be rewarded with limitless free options and videos.

While breathing meditation sounds simple, it can be challenging to manage intrusive thoughts and stay focused, and like anything else, it requires routine practice. However, the physical, psychological, and cognitive benefits are substantial.

For a power move, do some yoga. Yoga incorporates breathing (pranayama), postures (asanas), and meditation. Yoga has been practiced for over 3,000 years and has known benefits for physical health, brain health, stress reduction, resilience, well-being, and healthy aging. Even a single session of yoga, which includes postures, breathing, and meditation, improves the physiological variables (e.g., heart rate, heart rate variability, blood pressure, etc.) associated with stress. While studies typically look at yoga as a whole, studies isolating the impact of just the breathing aspects demonstrate improvements in cardiac health indicators as well as stress reduction.

The scientific literature strongly supports breathing training and exercises as powerful protectants and interventions for stress, and augmentations for mental health and medical treatments. Additionally, there is evidence of improved cognition following various breathing exercises, including improved self-monitoring, working memory, memory, reaction time, and word retrieval.

In sum, breathing exercises, meditation, and yoga can boost physical and psychological health, protect from stress, and enhance performance. These exercises are easy to implement and are foundational to any physical or psychological wellness, improvement, or optimization plan.

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