Källor

Sänkta stress-nivåer

The Science
Many studies have been done over the years to determine how breathwork can affect the body’s stress response. A 1979 study from The Journal of Personality and Social Psychology proved that controlled breathing exercises could be used as an effective coping strategy in stressful situations. A more recent 2016 study introduced a diaphragmatic breathing program to participants with anxiety, who demonstrated a reduction in anxiety scores after practicing the technique daily.

Immunsystemet förbättras

The Science
Dr. Jeremy Montrose explains in a 2020 article how improper breathing will lead to a weakened immune system. Shallow breathing can result in the presence of stress, which triggers the sympathetic nervous system and increases our level of systemic inflammation. This all has a negative impact on our immune system. He also explains that poor breathing will also send unfiltered air directly into our throat and lungs. This can allow dust, bacteria, and other foreign substances to make us sick.

Blodtryck

The Science
According to Vital Heart & Vein, various blood and heart issues are caused by frequent activation of the sympathetic nervous system (the trigger for fight-or-flight mode). Practicing slow, deep breathing exercises helps activate your parasympathetic nervous system, which will help decrease your heart rate and dilate your blood vessels. This helps to reduce your blood pressure, as your body now knows it can relax.

Smärta/ Spänningar

The Science
A 2012 study published with the National Library of Medicine found that participants with chronic pain syndromes that practiced relaxing breathing techniques saw an increased ability to process pain. The study also found that their stress levels were reduced, and they experienced a decrease in negative emotions.

Mood och Självkänsla

The Science
In a 2019 article, communication expert Russell Rowe explained that breathing exercises are ideal for helping people build confidence before public speaking. He explains that when under stress, our bodies will release increased levels of cortisol. This can contribute to poor mood and anxiety if our stress cycles are not completed. Improving our breathing allows us to bring in more oxygen, which helps to reduce our cortisol levels and help us feel better.

Toxiner

The Science
According to a 2020 article from Frequency, about 50% of the toxins we inhale are meant to be released when we exhale. Deep breathing allows us to strengthen our diaphragm, allowing us to breathe in more oxygen and clear out more carbon dioxide. It also helps improve our lymphatic system and generate more oxygen-rich blood, which assists in our body’s circulation.

Sömn

The Science
A 2018 study determined that self-regulated breathing was successful in helping participants with insomnia relax and fall asleep. It also suggested that breathing exercises proved to be a better method of treating insomnia than other pharmaceutical methods. This helps to suggest that breathwork is a powerful tool for helping users achieve a peaceful night’s sleep.

Muskler

The Science
A 2016 study conducted by the Perelman School of Medicine at the University of Pennsylvania found that participants with severe depression saw improvement after practicing Sudarshan Kriya yoga, which incorporates Pranayama breathwork. These participants had not been fully responding to their prescribed antidepressants, and they found that this type of activity was effective as an add-on for their treatment plans. The study concluded that there was enough evidence to support the idea that yogic breathwork techniques, like Pranayama, could be used to help manage symptoms of depression.

Trauma / PTSD / Beroenden

The Science
A 2014 study found that Pranayama was successful in helping US veterans manage their PTSD symptoms. The results of the study showed that those who’d practiced this form of breathwork saw fewer symptoms and lower rates of distress and anxiety. Several participants continued the practice for years following the initial study.

The Science
A 2011 study published in the International Journal of Mental Health and Addiction found that Holotropic Breathwork was successful in helping participants abstain from alcohol and other addictive substances. It was also helpful in helping the participants manage their depression, anxiety, and/or trauma associated with their addiction. The study notes that it is not the only one to validate the success of Holotropic Breathwork for treating addiction, especially when combined with cognitive-behavioral therapy, 12-step programs, and other methods of treatment.

Fokus

The Science
A 2018 study by Trinity College Dublin found that mindfulness exercises like breathwork were effective in helping improve the attention spans of those with poor focus. Research showed that there was a correlation between the level of focus and the quality of one’s breathing, so breathwork could be used to help those struggling make this improvement. This is because breathing impacts the chemical messenger noradrenaline, which plays a role in how our brain perceives our work and how well we can give it our attention.

Lungor

The Science
A 2016 study of elderly smokers found that regular breathing exercises helped them to improve their lung capacity. Those with a reduced chest diameter were able to strengthen their respiratory muscles and improve their oxygen intake. This suggests that breathing exercises, especially those focusing on the diaphragm, can help gain back strength that might have been lost due to health conditions and other factors.