Can Breathwork Really Change My Emotions?

Breathwork impacts mental, physical, and emotional well-being, which is why it’s fundamental in practices like yoga and meditation. But can something as simple as breathing truly influence our emotions?

Scientific studies confirm that mindful breathwork strengthens the mind-body connection, increases resilience, supports immune function, and has profound long-term effects on our overall health. By directly influencing the nervous system, controlling our breathing has been proven to lower heart rate, reduce blood pressure, and ease anxiety. 

For example, extended exhales release large amounts of carbon dioxide all at once, lowering your heart rate and ultimately your heart rate variability (HRV). This can be incredibly useful when dealing with feelings of stress, fear, or anxiety, helping to tap into a better sense of control when things start to spiral. Deep, controlled breathing before bed can also make a major impact on achieving restful sleep and improving insomnia. 

When it comes to the ability to rapidly reduce stress, deep, intentional breathing activates the parasympathetic nervous system, also known as the “rest and digest” system, creating a sense of mental and emotional calm. There are a host of breathwork techniques, and practicing even just a few controlled breaths per day can make an impact on coping with stressful moments and the health effects that it has on our bodies.

Conversely, emphasizing longer inhales or intentionally breathing faster, will increase heart rate, providing a natural energy boost. This stimulates alertness and focus, which might be an excellent alternative to caffeine during an afternoon slump.

Beyond physical and mental effects, breathwork can help us access deep, less acute emotions, often shielded by layers of our innate coping mechanisms. Those seeking profound emotional healing may find that incorporating breathwork into their therapeutic practices enhances their progress.

The best part? Breathwork is accessible to everyone. We take about 17,000 to 24,000 breaths per day—so why not take a few moments to improve their quality through mindful breathing? With a little practice, anyone can adapt mindful breathing techniques to fit their individual physical and emotional needs—making it a simple yet powerful tool for your overall well-being.

Fincham, G.W., Strauss, C., Montero-Marin, J. et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 13, 432 (2023). https://doi.org/10.1038/s41598-022-27247-y