Science & Breathing Exercises

I am fortunate to have the cultural and more importantly a family background that is very much rooted in many health practices. Hence, I have been exposed to and did practice many breathing exercises myself over the years.

And like many most of us, I see articles or videos on the internet about breathing as a scientifically proven method for improving health. But have not spent time researching about the research findings 😃 , and it has been back of my mind for quite some time.

Now, seeing the immediate value in the context of the need for high immunity and strong respiratory health these days, I pushed myself to work on the traditional, and more importantly the scientific findings so as to strengthen the resolve and conviction on the belief that ‘Breathing Exercises Improve Health’.

This article is purely an effort to supplement or strengthen one’s conviction on the beneficial nature of Breathing Exercises so he or she can take them up with dedication. Yet, the facts, information, or conclusion are not biased.

Regulated Breathing is known to be beneficial if anyone tries even the most basic of the techniques. so …

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Some Science-backed benefits of Breathing Exercises
  • Relief from stress and anxiety, emotion control
  • Boost energy & Improve focus
  • Happiness and emotional stability
  • Relief from insomnia, reduce depression
  • Better exercise stamina
  • Lower Blood Pressure & lower your heart rate
  • Enhancing autonomic, cerebral and psychological flexibility
  • Relief from Stress and Anxiety, improve Focus
  • Boost Immunity, Boost Energy
  • Relief from Insomnia
  • Lower Blood Pressure
  • Enhancing autonomic, cerebral and psychological flexibility
  • Breath counting
  • Follow your breath (Vipassana)
    • Simply observe – be aware of each inhalation and exhalation
  • Abdominal breathing aka Diaphragmatic breathing ()
  • Equal breathing (Sama vritti)
  • Rhythmic Breathing ()
  • Alternate nostril breathing (Nadi Shoshana)
  • Skull shining breathing (Kapalabhati)
Systems that emphasize breathing


  • Yoga
  • Meditation
  • Tai Chi
  • Qi Gong


  • The Wim Hof Method
What Science says about Breathing techniques
  • influence both physiological factors by stimulating the parasympathetic nervous system and psychological factors by diverting attention from thoughts.
  • the rhythm of our breathing generates electrical activity in the brain that influences how well we remember
  • Controlled breathing triggers a parasympathetic response, according to the theory, and may also improve immune system resiliency as a “downstream health benefit.”
  • found that breathing affects brain regions including the cortex and midbrain more widely than previously thought.
  • movement-based yoga practices like Hatha, vinyasa, and Iyengar lowered risk factors including high blood pressure, body weight, body mass index, and cholesterol

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