Breathwork
Mind-Body Medicinestrong evidenceMind-Body Practice
Breathwork encompasses various controlled breathing techniques including pranayama, coherent breathing, and box breathing. Directly modulates the autonomic nervous system.
Evidence sources
Dosage
5-20 minutes daily; acute use: 3-5 minutes during stress
Preparation
Start with simple techniques: 4-7-8 breathing, box breathing, or coherent breathing (5 breaths/minute). Progress to pranayama with guidance.
Traditional Uses
anxietystressautonomic regulationblood pressurefocusemotional regulation
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