What it is
Mechanism evidence: human
At a glance
What it is, why people use it, the evidence, and what to know before trying it.
Why people use it
- Relaxation and stress management
- Attention and emotional regulation
- Higher vagally mediated heart-rate variability during slow breathing
Evidence at a glance
Slow breathing reliably increases vagally mediated heart-rate variability during and shortly after practice. Mindfulness programs can modestly improve some stress and anxiety outcomes, but a loosely defined combined routine cannot inherit every result from either literature.
Confidence: moderate
Practice safety
Situations where this practice may need modification or professional guidance.
Gentle breathing and meditation are generally low risk. Forceful or prolonged breath-holds and rapid breathing can cause dizziness, tingling or fainting; practise seated or lying down and stop if symptoms occur. Meditation can occasionally intensify distress, panic or traumatic memories, so people with significant psychiatric symptoms may need guided care.
Forms and variants
This review does not automatically apply to:
- paced breathing with a specified inhale-to-exhale ratio
- clinical mindfulness-based stress reduction courses
Seen in protocols
Public protocols that include Breathwork and meditation. Open one to see the full context and source.