The Science Behind Breathwork for Anxiety and Stress Relief

Introduction: Why Breathwork Matters for Anxiety and Stress Relief

Anxiety and stress are not merely mental states — they impact the entire body. Chronic stress triggers the “fight-or-flight” response, a survival mechanism that releases cortisol and adrenaline, increases heart rate, and restricts breathing. Over time, this response can lead to health issues such as high blood pressure, anxiety disorders, and heart disease.

One of the most accessible ways to counteract this stress response is breathwork — the conscious manipulation of breathing patterns. Science shows that breathwork techniques can reduce cortisol, balance the autonomic nervous system, and increase heart rate variability (HRV), all of which are markers of reduced stress and anxiety. This blog will explore the anatomy of the respiratory system, the science behind breathwork, three evidence-based breathing techniques, and a lung-supporting herbal tea recipe to enhance oxygen flow.

The Anatomy of the Respiratory System: How Breathing Affects the Body

To understand the science of breathwork, we first need to explore the key structures of the respiratory system:

• Nasal Cavity & Sinuses: Filters, warms, and humidifies the air we breathe. Breathing through the nose increases nitric oxide, which enhances oxygen uptake.

• Pharynx & Larynx: Channels air toward the lungs.

• Trachea (Windpipe): Main airway for airflow.

• Bronchi & Bronchioles: Tubes that deliver air to each lung.

• Lungs: Main site for oxygen and carbon dioxide exchange.

• Alveoli: Tiny sacs where oxygen moves into the bloodstream and carbon dioxide is expelled.

• Diaphragm: The dome-shaped muscle that contracts during inhalation, allowing the lungs to expand.

When you’re stressed, you tend to breathe shallowly using chest muscles instead of the diaphragm, which decreases oxygen uptake and signals to the brain that something is wrong.

Controlled breathwork activates the diaphragmatic breathing pattern, triggering the vagus nerve to activate the parasympathetic “rest-and-digest” system.

The Science of Breathwork: Research-Backed Benefits

Scientific research has validated the mental, emotional, and physical benefits of breathwork. Here’s what the evidence reveals:

1. Reduces Cortisol and Lowers Anxiety

• A 2017 study published in Frontiers in Psychology found that diaphragmatic breathing significantly reduced cortisol levels after 20 breathing sessions over 8 weeks. Participants experienced reduced negative emotions, better sustained attention, and enhanced mental well-being.

• Source: Ma, X., Yue, Z., Gong, Z., Zhang, H., Duan, N., Shi, Y., … & Li, Y. (2017). The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Frontiers in Psychology, 8, 874.

2. Activates the Parasympathetic Nervous System

• Research from Applied Psychophysiology and Biofeedback (2018) showed that slow breathing increases heart rate variability (HRV), a marker of nervous system balance. HRV is associated with improved emotional regulation, anxiety reduction, and resilience to stress.

• Source: Lehrer, P., & Gevirtz, R. (2018). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 9, 756.

3. Improves Oxygenation and Reduces Hyperventilation

• Over-breathing or shallow breathing (often seen during panic attacks) causes a loss of carbon dioxide, leading to dizziness and panic. Breathwork retrains the body to restore CO2 balance, as noted in a 2020 study in Breathe Journal.

• Source: Courtney, R., & Cohen, M. (2020). Investigating the claims of breathwork practices: A systematic review of clinical trials. Breathe, 16(2), 1–11.

4. Stimulates the Prefrontal Cortex

• Mindful breathing increases prefrontal cortex activity while decreasing amygdala (fear center) activation. This shift allows the brain to operate from a state of reason, logic, and calm. A 2018 study in NeuroImage highlighted this relationship, showing that breath-focused mindfulness meditation increased gray matter density in this part of the brain.

• Source: Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. NeuroImage, 45(3), 672–678.

3 Breathing Exercises for Anxiety & Stress Relief

1. 4-7-8 Breathing (The Relaxation Breath)

1. Inhale through the nose for 4 seconds.

2. Hold for 7 seconds.

3. Exhale through the mouth for 8 seconds.

4. Repeat for 4-8 cycles.

Research Backed Benefit: Activates the parasympathetic nervous system, calms heart rate, and slows cortisol release.

2. Box Breathing (Navy SEAL Method)

1. Inhale through the nose for 4 seconds.

2. Hold for 4 seconds.

3. Exhale through the nose for 4 seconds.

4. Hold for 4 seconds.

Research Backed Benefit: Used by Navy SEALs to reduce physiological arousal, promote mental clarity, and increase emotional resilience.

3. Diaphragmatic Breathing (Belly Breathing)

1. Place one hand on your chest and one on your belly.

2. Inhale through the nose, letting the belly rise.

3. Exhale through the mouth, letting the belly fall.

Research Backed Benefit: This method improves oxygenation, slows heart rate, and activates the vagus nerve, promoting relaxation.

Herbal Tea Recipe for Lung Support & Oxygen Flow

Respiratory health plays a key role in oxygen flow, essential for efficient breathwork. This tea blend supports clear lungs, reduces mucus, and increases oxygen absorption.

Lung-Support Herbal Tea Recipe

Ingredients:

• 1 tbsp mullein (clears mucus from the lungs)

• 1 tbsp peppermint (opens airways)

• 1 tsp elecampane root (reduces lung inflammation)

• 1 tsp ginger (anti-inflammatory and circulatory support)

• 1 tsp thyme (natural antimicrobial)

• 1 tsp licorice root (soothes the throat)

• 1/2 tsp cinnamon (warming stimulant)

• 1/4 tsp menthol crystals or 1 tbsp crushed fresh mint leaves (menthol supports lung clarity and soothes congestion)

• 2 cups boiling water

• Honey (optional)

Instructions:

1. Combine all herbs in a French press or teapot.

2. Pour boiling water over herbs and steep for 20 minutes.

3. Strain and sweeten with honey (optional).

Benefits:

• Mullein and elecampane help clear mucus.

• Menthol from peppermint and menthol crystals improves nasal breathing, aiding oxygen uptake.

• Ginger, thyme, and cinnamon promote healthy circulation for better oxygen flow.

Scientific Note: Menthol has been shown to activate TRPM8 cold receptors, leading to a sensation of cooling, which promotes a sense of clear nasal passageways and easier breathing.

• Source: Eccles, R. (2003). Menthol: Effects on nasal sensation of airflow and the drive to breathe. Respiratory Physiology & Neurobiology, 138(1), 39-47.

Key Takeaways

1. Science-Backed Solution: Breathwork lowers cortisol, increases HRV, and balances the autonomic nervous system.

2. Breath-Control Techniques: The 4-7-8, box breathing, and diaphragmatic breathing methods all activate the vagus nerve, promoting calm.

3. Herbal Tea for Lungs: Drink the Lung-Support Tea to clear mucus and support oxygen flow.

Incorporating breathwork into your daily routine can transform your health, mental clarity, and emotional well-being. Pair it with the herbal tea recipe to maximize respiratory function and oxygen uptake.

Sources

1. Ma, X., et al. (2017). Frontiers in Psychology, 8, 874.

2. Lehrer, P., & Gevirtz, R. (2018). Frontiers in Psychology, 9, 756.

3. Courtney, R., & Cohen, M. (2020). Breathe, 16(2), 1–11.

4. Eccles, R. (2003). Respiratory Physiology & Neurobiology, 138(1), 39-47.

If you found this helpful, share it with someone who needs to take a breath. Your calm is just a breath away.