Scientific research has extensively studied the benefits of these pranayama techniques. For instance, Box Breathing has been shown to improve cardiac-vagal baroreflex sensitivity, a crucial marker for cardiovascular health (Journal of Applied Physiology, 2019).

Additionally, the 4-7-8 breathing method has been found to increase oxygen saturation and reduce blood pressure, offering significant cardiovascular benefits (Frontiers in Human Neuroscience, 2017).

Studies have also demonstrated the effectiveness of Buteyko breathing in managing symptoms of asthma and COPD, providing relief and improving lung function (Journal of Thoracic Disease, 2018).

Ujjayi Pranayama, on the other hand, has been linked to reduced stress and anxiety levels, as well as improved sleep quality (International Journal of Yoga, 2016).

Studies have indicated that controlled breathing exercises can reduce symptoms of depression by influencing the autonomic nervous system.

Researchers suggested that breathwork can help balance neurotransmitter levels and reduce the hyperactivity in brain regions associated with stress, which are often elevated in people with depression .

Additionally, breathwork impacts the body’s physiological responses to stress, which can exacerbate depressive symptoms.

By engaging in breathing exercises such as diaphragmatic breathing and alternate nostril breathing, individuals can activate the parasympathetic nervous system, promoting relaxation and lowering cortisol levels.