Breathing techniques are an effective weapon against psychological stress.

Breathing techniques have proven highly effective in reducing psychological stress through their direct effect on blood oxygen levels, heart rate, and blood pressure, according to the German website “Aponet.de”.

The website, which is the official portal for German pharmacists, explained that slow and conscious breathing helps to lower the pulse and reduce blood pressure, which moves the body from a state of alertness and tension to a state of calm. As a result, the nervous system relaxes, thoughts calm down, and the feeling of psychological stress decreases.

The website based its findings on a recent American study, asserting that some breathing exercises may be more effective in relieving stress than mindful meditation. The study involved 114 adults who, over the course of a month, devoted five minutes daily to practicing meditation or applying a specific breathing technique. Participants also kept a daily diary to record their stress levels and monitor the development of their psychological state.

The study results showed that about 90% of participants felt a clear positive effect from these exercises, and the improvement was more pronounced among those who practiced breathing techniques compared to meditation.

Three breathing techniques

The study was based on a comparison of three different breathing techniques:

1- The “exhalation longer than inhalation” technique (Cyclic sighing):

This technique relies on exhaling slowly and for a longer period than consciously inhaling, and it has recorded the greatest reduction in stress levels among participants.

2- The “Box Breathing” technique:
Inhalation and exhalation are of equal duration, and this method is usually used to promote calmness and improve concentration.

3- The “Cyclic hyperventilation” technique:
This technique is characterized by having the inhalation be longer than the exhalation, and it has also shown positive effects, but they were less compared to the other two techniques.

These results reinforce the importance of simple breathing techniques as an easy and accessible way to cope with daily stress and improve mental health.