Slow breathing for stress

Sources

Every numbered claim on the overview and article pages is listed here with the exact passage it rests on. 56 passages were checked word-for-word against the saved copies listed below.

Pharmacist review pending56 verified passagesUpdated 2026-10-22

Current evidence

1

Stress is how your brain and body respond to a challenge. Stress hormones can raise blood pressure, heart rate and blood sugar: the "fight or flight" response.

“Stress is how your brain and body respond to a challenge or demand.”
“They can raise your blood pressure, heart rate, and blood glucose (blood sugar) levels. This response is sometimes called a "fight or flight" response.”

MedlinePlus (U.S. National Library of Medicine) — StressPassage verified word-for-word in saved copy
2

Under stress your heart rate, breathing rate and blood pressure go up, your muscles tense and you sweat more.

“Your heart rate, breathing rate, and blood pressure go up, your muscles tense, and you sweat more.”

NCCIH (U.S. National Institutes of Health) — StressPassage verified word-for-word in saved copy
3

Relaxation techniques aim to bring on the "relaxation response": slower breathing, lower blood pressure and a reduced heart rate, the opposite of the stress response.

“Relaxation techniques are practices to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
4

There is no drug to cure stress.

“There is no drug to cure stress.”

NCCIH (U.S. National Institutes of Health) — StressPassage verified word-for-word in saved copy
5

Breathing exercises focus on slow, deep breaths, also called diaphragmatic breathing.

“For breathing exercises, you might focus on taking slow, deep breaths—also called diaphragmatic breathing.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
6

Relaxation techniques often combine breathing with focused attention on pleasant thoughts or images to calm mind and body.

“Relaxation techniques often combine breathing and focused attention on pleasing thoughts and images to calm the mind and the body.”

NCCIH (U.S. National Institutes of Health) — StressPassage verified word-for-word in saved copy
7

Studies show slow, deep breathing exercises may modestly lower blood pressure and reduce cortisol, a main stress hormone.

“Studies have shown that slow, deep breathing (also called diaphragmatic breathing) exercises may modestly lower blood pressure and reduce levels of cortisol (a main stress hormone in the body).”

NCCIH (U.S. National Institutes of Health) — StressPassage verified word-for-word in saved copy
8

A 2019 review of 3 studies (880 participants) found preliminary evidence that diaphragmatic breathing may help reduce stress.

“A 2019 review of 3 studies, with a total of 880 participants, found preliminary evidence suggesting that diaphragmatic breathing exercises may help to reduce stress.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
9

A 2019 review of 17 studies (1,165 participants) found slow breathing led to a modest drop in blood pressure. The studies had short follow-up, a high risk of bias, and did not look at outcomes such as stroke or heart attack.

“A 2019 review of 17 studies involving 1,165 participants indicated that slow breathing exercises led to a modest reduction in blood pressure”
“had short follow-up periods and high risk of bias”
“the studies didn’t look at whether slow breathing exercises ultimately influenced health outcomes, such as stroke or heart attack.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
10

If you have high blood pressure, follow the treatment plan your provider prescribed.

“If you have high blood pressure, it’s important to follow the treatment plan prescribed by your health care provider.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
11

A 2018 review of 16 studies (856 people with generalized anxiety, social anxiety or panic disorder) found relaxation therapy reduced symptoms of anxiety and worry.

“A 2018 review of 16 studies that included 856 people with anxiety disorders (generalized anxiety disorder, social anxiety disorder, and panic disorder) found that relaxation therapy reduced symptoms of anxiety, depression, phobia, and worry.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
12

Another 2018 review (50 studies, 2,801 people) found relaxation therapy less effective than cognitive behavioral therapy for PTSD and OCD; most studies had a high risk of bias.

“Another 2018 review of 50 studies and 2,801 people found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder.”
“most studies had a high risk of bias”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
13

Relaxation techniques are generally considered safe for healthy people. Occasionally people report more anxiety, intrusive thoughts or fear of losing control.

“Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects.”
“occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
14

Rarely, relaxation techniques have been reported to cause or worsen symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma.

“There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
15

Severe or long-lasting symptoms of any kind need a health care provider. If depression or anxiety persists, seek help from a qualified professional.

“If you have severe or long-lasting symptoms of any kind, see your health care provider.”
“if depression or anxiety persists, it’s important to seek help from a qualified health care professional.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
16

Relaxation can be one part of CBT-I, the insomnia therapy, but on its own it doesn't seem especially promising for sleep.

“Relaxation techniques can sometimes be one part of CBT-I. But relaxation techniques on their own don’t seem to be especially promising for sleep.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
17

CBT-I often includes relaxation techniques such as abdominal breathing.

“CBT-I often includes types of relaxation techniques, such as progressive relaxation, abdominal breathing, and guided imagery training.”

NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health ApproachesPassage verified word-for-word in saved copy
18

The NHS calming breathing technique takes a few minutes, can be done anywhere, and helps most when done regularly as part of your day.

“This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.”
“You will get the most benefit if you do it regularly, as part of your daily routine.”

NHS (UK National Health Service) — Breathing exercises for stressPassage verified word-for-word in saved copy
19

Stand, sit in a chair that supports your back, or lie down. Get comfortable and loosen tight clothing.

“You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.”
“Make yourself as comfortable as possible. If you can, loosen any clothes that restrict your breathing.”

NHS (UK National Health Service) — Breathing exercises for stressPassage verified word-for-word in saved copy
20

Let the breath flow down into your belly as far as is comfortable, without forcing it. Breathe in through your nose and out through your mouth.

“Let your breath flow as deep down into your belly as is comfortable, without forcing it.”
“Try breathing in through your nose and out through your mouth.”

NHS (UK National Health Service) — Breathing exercises for stressPassage verified word-for-word in saved copy
21

Breathe in gently, counting from 1 to 5 if it helps; let it flow out gently, counting 1 to 5 again. You may not reach 5 at first. Repeat for at least 5 minutes.

“Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.”
“Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.”
“Repeat for at least 5 minutes.”

NHS (UK National Health Service) — Breathing exercises for stressPassage verified word-for-word in saved copy
22

NIMH suggests an app with relaxation exercises, such as deep breathing, as one way to cope with stress.

“Download an app that provides relaxation exercises (such as deep breathing or visualization) or tips for practicing mindfulness”

NIMH (U.S. National Institutes of Health) — I'm So Stressed Out! Fact SheetPassage verified word-for-word in saved copy
23

If you are struggling or symptoms won't go away, talk to a professional. Talk therapy and medication are the two main treatments for anxiety.

“If you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional. Psychotherapy (also called talk therapy) and medication are the two main treatments for anxiety”

NIMH (U.S. National Institutes of Health) — I'm So Stressed Out! Fact SheetPassage verified word-for-word in saved copy
24

Long-term stress lasts weeks, months or longer, and can harm your health.

“Long-term stress, or chronic stress, lasts for weeks, months, or longer.”
“But stress that lasts a long time can harm your health.”

MedlinePlus (U.S. National Library of Medicine) — StressPassage verified word-for-word in saved copy
25

Long-term stress can show up as trouble sleeping, headaches, or feeling sad, angry or easily upset.

“Having trouble sleeping”
“Having headaches”
“Feeling sad, angry, or easily upset”

MedlinePlus (U.S. National Library of Medicine) — StressPassage verified word-for-word in saved copy
26

You can get used to stress symptoms and not realize there is a problem.

“It's possible to get used to the symptoms of stress and not even realize there's a problem.”

MedlinePlus (U.S. National Library of Medicine) — StressPassage verified word-for-word in saved copy
27

Feelings of panic, such as dizziness, rapid breathing or a racing heartbeat, are a reason to seek help.

“You have feelings of panic, such as dizziness, rapid breathing, or a racing heartbeat.”

MedlinePlus (U.S. National Library of Medicine) — Stress and your healthPassage verified word-for-word in saved copy
28

If you or someone you know is thinking about suicide, call or text 988 or chat at 988lifeline.org.

“If you or someone you know is thinking about suicide, call or text 988 or chat 988lifeline.org.”

MedlinePlus (U.S. National Library of Medicine) — Stress and your healthPassage verified word-for-word in saved copy
29

For high blood pressure, NHLBI lists managing stress, including relaxation techniques, counseling and support groups, as part of a healthy lifestyle.

“Manage stress. Learning how to manage stress and cope with problems can improve your mental and physical health. Relaxation techniques, talking to a counselor, and finding a support group can all help.”

NHLBI (U.S. National Institutes of Health) — High Blood Pressure: TreatmentPassage verified word-for-word in saved copy
30

Keep up healthy lifestyle changes while taking blood pressure medicines.

“Keep up your healthy lifestyle changes while taking these medicines.”

NHLBI (U.S. National Institutes of Health) — High Blood Pressure: TreatmentPassage verified word-for-word in saved copy
31

Some people use yoga, mindfulness or relaxation techniques to release tension and counter the ill effects of stress.

“Some people use psychological and physical approaches, such as yoga, mindfulness, or relaxation techniques, to release tension and to counteract the ill effects of stress.”

NCCIH (U.S. National Institutes of Health) — StressPassage verified word-for-word in saved copy
32

Chest pain, pressure or tightness, especially with sweating, nausea or pain spreading to the arm or jaw — call 911.

“If you are having symptoms of a heart attack, you should call 911, even if you are not sure it is a heart attack.”
“Discomfort in the upper body. You may feel pain or discomfort in one or both arms, the back, shoulders, neck, jaw, or upper part of the stomach.”
“You may break out in a cold sweat.”

MedlinePlus (U.S. National Library of Medicine) — Heart AttackPassage verified word-for-word in saved copy
33

Breathlessness at rest, or breathlessness that is new or getting worse — see your provider; call 911 if it comes on suddenly or makes it hard to talk. Do not try to breathe through it.

“See your provider if any of the following occur with breathing difficulties:”
“Shortness of breath after only slight activity or while at rest.”

MedlinePlus (U.S. National Library of Medicine) — Breathing difficultyPassage verified word-for-word in saved copy
34

Breathlessness at rest, or breathlessness that is new or getting worse — see your provider; call 911 if it comes on suddenly or makes it hard to talk. Do not try to breathe through it.

“Go to the emergency room or call the local emergency number (such as 911) if:”
“Breathing difficulty comes on suddenly or seriously interferes with your breathing and even talking”

MedlinePlus (U.S. National Library of Medicine) — Breathing difficultyPassage verified word-for-word in saved copy
35

Fainting, or dizziness that keeps happening during or after breathing exercises — stop and get checked.

“you should be seen by your provider if you have never fainted before, if you faint often, or if you have new symptoms with fainting.”

MedlinePlus (U.S. National Library of Medicine) — FaintingPassage verified word-for-word in saved copy
36

Fainting, or dizziness that keeps happening during or after breathing exercises — stop and get checked.

“However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.”

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To KnowPassage verified word-for-word in saved copy
37

Waking up gasping or choking at night — ask for a sleep assessment.

“Does your bed partner say that you make gasping or snorting sounds during the night?”
“If you have any of these symptoms, talk to your health care provider. You might have sleep apnea”

NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health ApproachesPassage verified word-for-word in saved copy

Source documents

NCCIH (U.S. National Institutes of Health) — Relaxation Techniques: What You Need To Know
Saved 2026-10-19 · download (also verified in Clarkson Learn, snapshot of 2026-09-22) · SHA-256 b6a48d3a7e5448fe…
NCCIH (U.S. National Institutes of Health) — Stress
Saved 2026-10-19 · download · SHA-256 c23ccea660625b16…
NHS (UK National Health Service) — Breathing exercises for stress
Saved 2026-10-19 · download · page date 12 June 2026 · SHA-256 e3bf1af53e0eb011…
NIMH (U.S. National Institutes of Health) — I'm So Stressed Out! Fact Sheet
Saved 2026-10-19 · download · SHA-256 2f8bb5c964826f4a…
MedlinePlus (U.S. National Library of Medicine) — Stress
Saved 2026-10-19 · download · SHA-256 7dc58d768ec11afd…
MedlinePlus (U.S. National Library of Medicine) — Stress and your health
Saved 2026-10-19 · download · SHA-256 cd5c6a5b5707ac31…
NHLBI (U.S. National Institutes of Health) — High Blood Pressure: Treatment
Saved 2026-10-19 · download · SHA-256 60fc980b24f3159e…
NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health Approaches
Saved 2026-10-19 · download · SHA-256 230b10e22a436102…
MedlinePlus (U.S. National Library of Medicine) — Heart Attack
Saved 2026-10-22 · download · SHA-256 498273ec83a390ec…
MedlinePlus (U.S. National Library of Medicine) — Breathing difficulty
Saved 2026-10-22 · download · SHA-256 713f9d7c4a8372a1…
MedlinePlus (U.S. National Library of Medicine) — Fainting
Saved 2026-10-22 · download · SHA-256 eda2af62b2fd6755…

Historical perspective: Dr. Majid Ali archive

Historical perspective drawn from the authorized writings of Dr. Majid Ali, preserved in the Clarkson archive. Shown for context; it is not current medical guidance.

Slow Limbic Breathing, Simplified 2015-09-23
Source of the quoted instruction (also used by Clarkson Learn). Its oxygen-supply and 'energetic component' claims are not carried.
Limbic Healthy Breathing 2014-06-22
His most complete description of the method. Passing cancer, detox and cure passages are not carried.
Fewer Breaths for Deep Healing 2015-04-01
Source for his fewer-breaths emphasis, as historical framing.
What Is Limbic Exercise? 2015-10-04
Source for the paired idea of non-competitive movement.
Autonomic Breathing Test 2014-08-25
Listed for transparency. Not offered as a test.

Claims we deliberately did not carry

That limbic breathing increases the supply of oxygen to all body tissues.
Not stated by any saved source; held, as in Clarkson Learn (R-B1).
An 'energetic component' giving awareness of tissue energy and profound physiological benefits.
Not a recognized mechanism. Held (R-B2).
His own electrophysiology, blood-gas, pH and lactic-acid observations as proof of benefit.
Historical, uncontrolled observations; kept in the staff archive only (R-B3).
Breathing linked to his oxygen and 'dysox' models and to disease outcomes.
His framework, not established medicine. The blood-pressure review did not look at outcomes such as stroke or heart attack.⁹
That limbic breathing improves heart rate variability with clinical significance.
A step the evidence does not support (MAJ-T23 hold H4). The page does not discuss HRV.

Safety wording awaiting sign-off

The 'When to get help now' list is ProperHealth safety wording. Each line cites the official guidance it follows, and those passages are listed above with the other claims. The wording still needs pharmacist sign-off before public use.