Summary:
This study was a systematic review and meta-analysis of randomized controlled trials that investigated whether breathwork interventions reduce self-reported stress compared with non-breathwork control groups. Breathwork refers to a range of controlled breathing techniques designed to influence mental, emotional and physical wellbeing. These practices have diverse historical origins, including being adapted from traditions such as yoga and Tibetan Buddhism. Although breathwork has gained increasing popularity in Western societies due to its proposed health benefits, it remains an emerging area of research with limited clinical investigation. This study analysed twelve trials involving 785 adults to see whether breathwork interventions reduced self-reported stress. Anxiety and depressive symptoms were also examined as secondary outcomes. The findings found that breathwork was associated with a small to moderate reduction in self-reported stress compared with control (no intervention). Similar improvements were also observed for symptoms of anxiety and depression, suggesting that breathwork may provide broader mental health benefits. These results suggest that breathwork may be an effective, low-cost approach for improving stress and mental health.
Read the Complete Article >
Abstract:
Deliberate control of the breath (breathwork) has recently received an unprecedented surge in public interest and breathing techniques have therapeutic potential to improve mental health. Our meta-analysis primarily aimed to evaluate the efficacy of breathwork through examining whether, and to what extent, breathwork interventions were associated with lower levels of self-reported/subjective stress compared to non-breathwork controls. We searched PsycInfo, PubMed, ProQuest, Scopus, Web of Science, ClinicalTrials.gov and ISRCTN up to February 2022, initially identifying 1325 results. The primary outcome self-reported/subjective stress included 12 randomised-controlled trials (k = 12) with a total of 785 adult participants. Most studies were deemed as being at moderate risk of bias. The random-effects analysis yielded a significant small-to-medium mean effect size, g = − 0.35 [95% CI − 0.55, − 0.14], z = 3.32, p = 0.0009, showing breathwork was associated with lower levels of stress than control conditions. Heterogeneity was intermediate and approaching significance, χ211 = 19, p = 0.06, I2 = 42%. Meta-analyses for secondary outcomes of self-reported/subjective anxiety (k = 20) and depressive symptoms (k = 18) showed similar significant effect sizes: g = − 0.32, p < 0.0001, and g = − 0.40, p < 0.0001, respectively. Heterogeneity was moderate and significant for both. Overall, results showed that breathwork may be effective for improving stress and mental health. However, we urge caution and advocate for nuanced research approaches with low risk-of-bias study designs to avoid a miscalibration between hype and evidence.
Article Publication Date: 09/01/2023
DOI: 10.1038/s41598-022-27247-y
