Breathing exercises have some evidence they may help with stress. For worry and low mood the evidence is limited.
What it is
Gentle, slow breathing you can do anywhere, for example breathing into your belly and breathing out slowly for 5 minutes. This page is about gentle slow breathing, not intense breathwork.
What the research says
- Stress: In 12 randomised trials (785 adults), breathing practices eased stress a little to a moderate degree. Slow breathing also shifts heart-rate patterns linked with relaxation. Many trials were small and some had a risk of bias. Some evidence it may help · Fincham et al., 2023 · Zaccaro et al., 2018 · NHS, 2026
- Worry and low mood: The same review found small benefits for anxiety and low mood, but these were secondary results with a risk of bias. Breathing exercises do not take the place of care for anxiety disorders or depression. Limited evidence · Fincham et al., 2023 · NCCIH, 2021
Is it safe?
Gentle breathing is generally safe, but a few people feel more anxious. If you have epilepsy, a mental-health condition or a history of trauma, check with a professional first. NCCIH, 2021
Breathing too fast or too deeply can make you dizzy or tingly. If that happens, stop, breathe normally and rest, then try again more gently. MedlinePlus, 2026 · Cambridge University Hospitals NHS, 2026
If you have asthma or another lung condition, breathing exercises don’t replace your usual care or inhalers; ask your GP or nurse.
Your own practice complements medical care and never replaces it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.
Sessions that fit alongside
Sissoo practitioners offer sessions that some people combine with breathing exercises: Meditation · Yoga & Movement Therapy
Checked 12 November 2026. Next check by May 2027. How we rate the evidence.
Frequently asked questions
Is slow breathing good for stress?
There is some evidence it may help. In 12 randomised trials with 785 adults, breathing practices eased stress a little to a moderate degree, but many trials were small and some had a risk of bias.
Do breathing exercises help with anxiety or low mood?
The evidence is limited. One review found small benefits, but these were secondary results with a risk of bias, and breathing exercises do not take the place of care for anxiety disorders or depression.
Are breathing exercises safe?
Gentle breathing is generally safe, but a few people feel more anxious, and breathing too fast or too deeply can make you dizzy or tingly. If you have epilepsy, a mental-health condition, a history of trauma or a lung condition, check with a professional first.
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