If you’ve ever been told to “just take a deep breath” while stressed, you probably rolled your eyes a little. But here’s the thing: breathing isn’t just a vague wellness suggestion. It’s one of the few bodily functions that’s both automatic and under your control, which makes it a powerful lever for mood regulation—one that’s backed by real science.
Researchers have found that specific breathing patterns can directly influence the autonomic nervous system, the system that controls stress responses, heart rate, and emotional regulation. In other words, how you breathe can shift your body out of fight-or-flight mode and into a calmer, more regulated state.
Why breathing affects mood in the first place
Your nervous system has two main modes: sympathetic (stress, alertness) and parasympathetic (rest, recovery). Slow, intentional breathing stimulates the vagus nerve, which activates the parasympathetic system. This can lower heart rate, reduce cortisol levels, and help regulate emotions like anxiety and irritability.
Studies published in journals like Frontiers in Human Neuroscience and Psychophysiology show that breathing practices can improve emotional control, reduce anxiety symptoms, and even support attention and focus. This is why breathwork is often used in cognitive behavioral therapy, mindfulness-based stress reduction, and trauma-informed care.
The most-studied breathing techniques
Not all breathing exercises work the same way. Here’s what the research says about a few of the most common ones.
Coherent breathing (aka resonance breathing)
This involves breathing at a steady pace of about five to six breaths per minute. Research suggests this rhythm optimizes heart rate variability, a marker associated with emotional resilience and lower stress. Studies show it can improve mood and reduce symptoms of anxiety when practiced consistently for even five to ten minutes a day.
Box breathing (4-4-4-4)
You inhale for four counts, hold for four, exhale for four, hold again for four. This technique is often used in high-stress professions because it helps regulate the nervous system quickly. Research suggests breath holds can increase awareness and reduce emotional reactivity, making this especially useful during moments of acute stress.
Slow exhale breathing
Exhaling longer than you inhale—say, a four-count inhale and a six- or eight-count exhale—has been shown to calm the nervous system more effectively than equal breathing. Studies indicate longer exhales increase parasympathetic activity, which can ease anxiety and emotional overwhelm.
4-7-8 breathing
Popularized in wellness circles, this technique is less extensively studied than others but draws from well-established principles around slow breathing and breath retention. It may be particularly helpful for winding down before sleep, when racing thoughts tend to spike.
How to actually use this in real life
If you want to use breathing to support your mood, consistency matters more than perfection. Research suggests even five minutes a day of slow, intentional breathing can make a difference over time. Try pairing it with something you already do—after brushing your teeth, before opening your laptop, or while lying in bed. And the next time someone tells you to “take a breath,” you’ll know there’s actual neuroscience behind the advice—not just vibes.