The Science-Backed Benefits of Slow Exhaling in Breathwork Practice
Breathwork practices have long been valued for their ability to enhance well-being and promote relaxation. Among the various techniques, slow exhaling is available to all of us, despite the shape of our bodies and despite our physical condition. In this blog post, we explore the scientific facts behind the beneficial effects of slow exhaling in breathwork practice.
Activating the Relaxation Response: Slow exhaling activates the body's relaxation response, reducing stress and promoting relaxation. Research conducted by the Institute of HeartMath indicates that controlled exhalation stimulates the vagus nerve, which helps regulate heart rate and induce a state of calmness and restfulness.
Balancing the Autonomic Nervous System: Slow exhaling positively affects the autonomic nervous system (ANS) by shifting the balance towards the parasympathetic branch. This branch calms the body and reduces stress. Research published in the Journal of Human Hypertension highlights this effect.
Enhancing Mind-Body Connection and Mindfulness: Slow exhaling cultivates a deeper mind-body connection and enhances mindfulness. A study published in Frontiers in Human Neuroscience found that slow exhaling during breath-focused meditation activates the prefrontal cortex, an area associated with attention, self-awareness, and cognitive control.
Improving Lung Function and Oxygenation: Slow exhaling promotes better lung function and oxygenation. Research published in the journal Chest indicates that slow exhaling enhances gas exchange efficiency, optimizing oxygenation and carbon dioxide removal from the body.
Reducing Anxiety and Promoting Emotional Balance: A study published in the Journal of Clinical Psychology demonstrated that slow breathing exercises, including slow exhaling, significantly reduced anxiety and enhanced emotional well-being.
Scientific research supports the numerous benefits of exploring slow exhaling every day, not only during breathwork practices. From activating the relaxation response and balancing the autonomic nervous system to enhancing the mind-body connection and improving lung function, slow exhaling offers a pathway to your well-being. By embracing intentional breath control, we can reduce stress, cultivate mindfulness, and achieve a greater sense of emotional and physical balance.
Explore the benefits of slow exhaling now. Take a breath in, and slowly exhale. Try one more time. Inhale and exhaaaaleeeee. Let it all go. For more breathwork practices, see our youtube channel.
Sources:
Silvia F. M. Pizzoli, Chiara Marzorati, Daniele Gatti, Dario Monzani, Ketti Mazzocco & Gabriella Pravettoni: Research Summary - Heart Rate Variability Biofeedback
Ashish Chaddha: Slow Breathing and Cardiovascular Disease
Andrea Zaccaro, Andrea Piarulli, Marco Laurino, Erika Garbella, Danilo Menicucci, Bruno Neri, and Angelo Gemignani: Control of Respiration and Meditation: A Review
Marc A. Russo, Danielle M. Santarelli, and Dean O’Rourke: The Physiology of Deep and Slow Breathing Techniques
Xiao Ma, Zi-Qi Yue, Zhu-Qing Gong, Hong Zhang, Nai-Yue Duan, Yu-Tong Shi, Gao-Xia Wei, and You-Fa Li: The Effect of Diaphragmatic Breathing on Attention, Negative Affect, and Stress in Healthy Adults
