The Role of Breathwork in Mental Health

Let’s talk about something that can truly shift the way you experience your mental and emotional life: your breath. If you're dealing with anxiety, depression, or simply trying to manage daily stress more effectively, learning to work with your breath can be one of the most valuable skills you develop.

Most of us don’t give much thought to our breathing. It’s automatic, always running in the background. But just because we don’t notice it doesn’t mean it isn’t affecting us. In fact, how we breathe plays a major role in how we feel, think, and respond to the world around us.

The Connection Between Breath and Mental Health

Your breath and your nervous system are directly linked. When you're anxious or overwhelmed, your breathing often becomes shallow and fast. That’s your body’s built-in stress response taking over, preparing you for fight or flight. The trouble is, this response often kicks in when you’re not actually in danger, just navigating your inbox or rushing through traffic.

On the other hand, when you slow your breath and make it more deliberate, you activate the parasympathetic nervous system. This is the rest-and-digest mode. It calms the heart rate, lowers stress hormones, and signals to the brain that you’re safe. You can literally change your state by changing how you breathe.

This isn’t just theory. Research has shown that slow, controlled breathing helps regulate cortisol (your stress hormone), supports the prefrontal cortex (which handles focus and emotional control), and improves heart rate variability, a key marker of nervous system health and resilience.

Breathwork Techniques That Support Mental Health

You don’t need hours of meditation or a special setting to get started. The real value comes from simple, consistent practice. Here are a few techniques I often use and teach to clients who are working through anxiety or emotional challenges:

1. Extended Exhale Breathing

This technique is great for immediate stress relief. It helps reduce that racing-heart feeling and slows everything down.

• Inhale through your nose for four seconds

• Exhale through your nose for six to eight seconds

• Continue for five minutes

The key is making the exhale longer than the inhale. That’s what taps into your calming nervous system response.

2. Box Breathing

This method is helpful when you need to reset and refocus. It’s used by people in high-pressure environments to stay centered.

• Inhale for four seconds

• Hold for four seconds

• Exhale for four seconds

• Hold for four seconds

• Repeat for several rounds

It brings a sense of rhythm and control, which can be grounding when everything feels overwhelming.

3. Resonant Breathing

Also called coherent breathing, this is about syncing your breath and heart rate. It’s especially useful if you’re feeling foggy or stuck emotionally.

• Inhale for about 5.5 seconds

• Exhale for about 5.5 seconds

• Continue for at least five minutes

This practice helps stabilize your system and promotes a calm, alert state.

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My Experience and What I’ve Seen in Others

I’ve seen the power of breathwork both in my own life and in the lives of countless others. It was during one of the most stressful periods of my life that I turned to my breath. Not as a last resort, but as something I could actually control when everything else felt chaotic. It gave me clarity. It gave me space.

Since then, I’ve worked with first responders, military personnel, therapists, busy parents, and professionals from all walks of life. They come to breathwork not for a trendy fix but because they need something that actually works. And what they find is that by reconnecting with their breath, they reconnect with a sense of calm and control that they thought was lost.

One person in The Breath Club shared how a few weeks of daily practice helped reduce their panic attacks and brought more peace into their mornings. Another client, working a high-stress job, used breath training to navigate tough conversations with clarity and confidence.

These results aren’t rare. They’re what happens when people take the time to listen to their breath and train it with intention.

👉 Enhance your breathing practice with Jesse Coomer's list of the best books on breathwork for insight and daily guidance.

Making Breathwork a Regular Part of Life

You don’t need a big routine. You don’t even need to be in a quiet space. A few minutes in the car, at your desk, or before bed can be enough to make a difference. Start small. One technique. Five minutes. Build from there.

If you want support, I’ve created a space for this work. The Breath Club on Patreon is a community where we explore breathwork together. I guide sessions, answer questions, and help you find the practices that fit your needs. You can also find coaching options and more at jesse coomer website.

FAQs

Can breathwork replace therapy or medication?

Breathwork is a powerful tool, but it’s not a replacement for medical or mental health treatment. It works best as a complement. Always consult your healthcare provider if you’re dealing with clinical anxiety or depression.

Is it safe to do breathwork if I have a health condition?

Most gentle breathing techniques are safe, but if you have a heart or respiratory condition, check with your doctor first.

How long before I notice results?

Some people feel better right away. For others, it takes a few weeks of daily practice. The key is consistency.

Do I need experience?

Not at all. You can start right where you are, with the breath you already have.

Final Thoughts

Breathwork has helped me find calm when I felt like everything was spinning out of control. It’s given me the clarity to make better decisions and the resilience to keep showing up even when things get hard. That’s why I teach it. That’s why I share it.

You have a tool, right now, that can help you manage stress and support your mental health. It’s free, it’s simple, and it’s always with you.

Start with one practice. Be consistent. And if you need guidance or a place to grow your practice, join us in The Breath Club.

👉Related Read: Discover how conscious breathing techniques work with the nervous system in how breathwork supports emotional regulation.