The Science Behind Breathwork: How Breathing Exercises Impact Stress, Focus, and Glucose Levels

Key Takeaways

• Breathwork helps activate the parasympathetic nervous system and HPA axis in the brain, reducing stress, lowering cortisol levels, and even lowering blood sugar levels over time.
• Controlled breathing techniques can enhance cognitive function, focus, and reduce feelings of anxiety and depression for those struggling with their mental health. 
• Engaging in consistent breathwork exercises, particularly around meals, may enhance insulin sensitivity and promote improved blood sugar control for individuals with type 2 diabetes.

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How many times have you told yourself or a loved one, “Just take a deep breath” when they were feeling nervous, anxious, or overwhelmed? Or perhaps you heard a coworker discuss the Wim Hof Method for incorporating breathing exercises into their recent meditation routine. Before you roll your eyes at your coworker, consider taking a deep dive into the benefits of deep breathing for your physical and mental well-being. 

“Breathwork” involves intentional breathing exercises designed to regulate the nervous system, improve your focus, and promote full-body relaxation in just a few minutes. Many people are turning to breathwork as a simple and accessible way to manage stress and enhance their overall well-being.

This article examines how breathwork affects three key aspects of health: stress regulation, cognitive performance, and glucose metabolism, which have a complex interrelationship.  Chronic stress can impair brain function, leading to poor concentration and fatigue while also having long-term metabolic consequences like insulin resistance and heart disease. With stress, typically comes shallower breathing patterns. Thus, deep breathing allows us to tap into the body's innate ability to restore balance. 

Let’s break down the science behind breathwork, review key techniques, and highlight how consistent practice can support mental clarity, reduce anxiety, and improve blood sugar control for anyone willing to sit down and “just take a deep breath.”

Understanding Breathwork and Its Physiological Effects

The practice of breathwork refers to the ability to consciously control your breath to influence your mental, emotional, and physical states. It involves a variety of techniques such as slow diaphragmatic breathing or patterned breath cycles (i.e., breathe in for four seconds, hold for four seconds, and breathe out for 4 seconds). Each technique serves a purpose in targeting the body’s natural rhythm while activating the parasympathetic nervous system, which is responsible for the body's “rest and digest” functions. When we slow and deepen our breath through coordination between the nose and diaphragm, we send signals to the brain that it's safe to relax, shifting the body out of a stress-induced state.

Many research studies support the use of controlled breathing techniques to improve cardiovascular and nervous system function, especially for those who struggle with chronic stress, anxiety, and depression.¹ Deep, diaphragmatic breathing slows the heart rate and reduces blood pressure, while also improving heart rate variability, all of which are critical for optimal cardiovascular health.² 

Additionally, the shift to slower breathing and heart rate creates an environment of relaxation and calm, which supports emotional regulation and resilience to stress.³ Over time, practicing regular breathwork has been shown to bring balance to physiological stress responses, making it easier for the body to return to a state of equilibrium and peace.⁴

Breathwork's Role in Stress Reduction

When discussing stress and stress reduction, individuals often read articles or watch TikTok videos about how to lower their cortisol levels. This is because cortisol is the primary stress hormone of the human body, and sustained increases in cortisol levels have been shown to cause a range of negative health effects, including impaired sleep, reduced immune function, and disruptions in metabolism.⁵ For example, elevated cortisol is known to raise glucose levels by increasing insulin resistance, putting individuals at risk for type II diabetes. 

Thus, finding strategies to manage our stress, such as practicing regular breathwork, can be one of the most crucial at-home treatments for chronic disease and mental health. 

Breathwork plays various roles in stress reduction as it targets different physical and mental pathways. Taking multiple deep breaths causes slower heart rates, increased heart rate variability, and the activation of the parasympathetic nervous system.  In addition, controlling our breath helps lower overall cortisol levels through the hypothalamic-pituitary-adrenal (HPA) axis, the body’s primary system for responding to stress.  It may seem unbelievable that just breathing alone can have such a profound effect on our health. 

Consider a study published in 2017 by Frontiers in Psychology, which found that participants who practiced diaphragmatic breathing for 20 minutes daily for eight weeks exhibited significantly lower cortisol levels and reduced anxiety compared to a control group.⁶ Another study, conducted in 2003, found that controlled breathing at a rate of six breaths per minute significantly lowered heart rate and blood pressure, resulting in improvements in cardiovascular health and stress resilience.⁷ By slowing our breath rate and dampening an elevated nervous system, we can reduce cortisol production and feel calm again, one breath at a time.

Enhancing Cognitive Function Through Breathwork

You may find, as you begin a breathwork practice of your own, that decreasing stress and sympathetic nervous system activity allows your mind to expand and be free of cluttered thoughts. Specific breathing techniques such as box breathing and alternate nostril breathing have been shown to improve mental clarity, focus, and decision-making by directly influencing brain function.⁸ This is due to an improved flow of oxygen and carbon dioxide in the body, which in turn supports optimal communication between areas of the brain responsible for higher-order functions like attention, reasoning, and emotional regulation.  

Many neuroscience-focused studies support the use of specific breathwork techniques for these exact brain functions. In high-stress situations, practicing slow, rhythmic breathing can quickly calm the nervous system and improve cognitive flexibility, making it easier to make calm, thoughtful decisions under pressure.  Additionally, regular breathwork training may even enhance sustained attention and working memory over time, contributing to improved productivity and mental performance.

These findings demonstrate the profound connection between our breath and our brain, and that this accessible practice provides a practical, science-backed path to enhanced mental clarity and resilience for anyone willing to try it.

Breathwork and Glucose Metabolism

Let’s break down the specific mechanism behind breathwork and blood sugar regulation. Remember the connection between high stress, elevated cortisol, and insulin. Chronic stress and elevated cortisol levels are known to impair insulin sensitivity, making it harder for cells to absorb glucose from the bloodstream. Research supports the use of diaphragmatic breathing exercises for activating the parasympathetic nervous system and reducing the output of stress hormones, which creates an environment that allows insulin to function effectively. 

Cells can absorb more glucose, and as a result, blood sugar levels decrease. Additionally, we observe a reduction in inflammation and oxidative stress with regular breathwork, two factors closely associated with insulin resistance and type 2 diabetes.¹⁰ 

A study published in 2007 in Diabetes Research and Clinical Practice found that patients with type 2 diabetes who practiced daily slow, paced breathing experienced significant reductions in fasting blood glucose and HbA1c levels over time (< 1 year).¹⁰ With the rising costs of pharmaceutical interventions for diabetes, breathwork appears to be a low-cost, simple, and easily accessible method for improving glucose control and enhancing overall metabolic health.

Practical Breathwork Techniques for Daily Life

Incorporating breathwork into your daily routine doesn’t require much time or equipment—just a quiet space and a few minutes of focus. The key to reaping all the benefits of breathwork is to practice it consistently. Even short daily sessions (less than five minutes) are effective in managing stress, enhancing mental clarity, and improving metabolic health over time.¹¹ Try these various breathing exercises by following the step-by-step instructions below. Each technique offers something different physically and mentally, so experiment with them to find what works best for your needs and goals.

1. Box Breathing: Best for stress reduction, calming the nervous system, and improving the quality of sleep.¹²
   
   1. Inhale through your nose for a count of 4.
   2. Hold your breath for a count of 4.
   3. Exhale slowly out of your mouth for a count of 4.
   4. Hold your breath again for a count of 4.
   5. Repeat the cycle for three to five minutes.
2. Wim Hof Method: Best for energy, enhancing exercise performance, and reducing inflammation, especially in those with chronic disease.¹³
   
   1. Sit or lie down in a comfortable, safe place.
   2. Take 30 to 40 deep breaths: inhale fully through the nose or mouth, then let go passively (don’t force the exhale).
   3. After the last breath, exhale fully and hold your breath until you feel the urge to breathe again.
   4. Inhale deeply and hold for 15 to 30 seconds, then release.
   5. Repeat the entire cycle three to four times, then save time afterwards for relaxation and meditation.
3. Alternate Nostril Breathing (Nadi Shodhana): Best for enhancing the parasympathetic nervous system, improving cardiorespiratory fitness, and reducing anxiety.¹⁴
   
   1. Sit comfortably and rest your left hand on your knee.
   2. Use your right thumb to close your right nostril and inhale slowly through the left nostril.
   3. Close your left nostril with your ring finger, release the right nostril, and exhale through the right.
   4. Inhale through the right nostril, then close it and exhale through the left.
   5. This completes one cycle. Repeat for three to five minutes.‍

Integrating Breathwork into a Holistic Health Routine

Integrating breathwork into a holistic health routine can further enhance the benefits of other wellness practices, serving as a complementary approach to overall health. For example, practicing intentional breathing with regular movement, meditation, and mindful eating helps reinforce your body’s natural rhythms and resilience. 

Here are some ideas for combining breathwork with other healthy habits throughout the day.

• Start your day with five minutes of breathwork and another five minutes of meditation to set a tone of focus and calmness.
• Try a few rounds of box breathing before meals to shift into a parasympathetic state, which helps improve digestion and mindful eating.
• Pair breathwork with gentle exercises, such as yoga or walking, to improve blood flow and reduce unnecessary muscle tension.
• Practice diaphragmatic breathing after workouts to accelerate recovery and reduce excessive cortisol levels.
• Try practicing the Wim Hof method before bed to improve sleep quality and reduce nighttime blood sugar spikes.

The Bottom Line

In summary, breathwork is an incredibly powerful tool that can help reduce stress, improve mental performance, and support healthy glucose regulation when practiced consistently. By incorporating these exercises into your daily routines, you can unlock lasting benefits for both mind and body through a holistic wellness approach. Try out different breathing techniques to find what resonates with you, and always consult a healthcare provider before incorporating breathwork into an existing treatment plan if you're managing a medical condition. 

Learn More About Signos’ Expert Advice

If you have more questions about improving your health, fitness, and nutrition, seek expert advice from a continuous glucose monitor and the Signos team. A continuous glucose monitor (CGM) can give you the insights to make smarter nutrition and exercise choices. The Signos app offers a personalized program to help you achieve your health goals.