Can you beat stress in just 5 minutes? Scientists answer

Modern research once again confirms the benefits of ancient breathing practices for human health. According to scientists, a few minutes of daily breathing exercises can reduce stress and calm the nervous system, as reported by the BBC.

Experts note that most people breathe quickly and shallowly, which exacerbates stress. Slow and deep breathing balances the nervous system and brings the body into a state of calm.

Scientists note that breathing exercises can lower cortisol (the stress hormone), improve sleep quality, and enhance emotional balance.

The most effective breathing exercises recommended by experts include:

Cyclic sighing — inhaling twice through the nose and exhaling slowly through the mouth. This method quickly calms the nervous system.

Box breathing — inhaling, holding, and exhaling for equal amounts of time. It helps with focus and stress management.

4-7-8 technique — consists of inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This exercise is effective for improving sleep.

Coherent breathing — breathing in and out at the same rhythm stabilizes heart rate and strengthens emotional balance.

A52 technique — based on inhaling for 5 seconds, exhaling for 5 seconds, and pausing for 2 seconds. This exercise is useful for body relaxation.

According to scientists, the most important aspect of breathing exercises is consistency. Dedicating just 3–5 minutes a day can help reduce stress and improve overall health.