How many times a day do we hold our breath without realizing it? In front of the computer, in the car, in a difficult conversation, when we are running to catch up on our obligations. Breathing becomes shallower, sharper, almost mechanical. And yet, a slow inhale and an even slower exhale can make all the difference. The body “throws” speed, the shoulders “drop” and the mind finds the much-desired calm for a while.

This is not just a feeling. New study published in Neuron shows that slowing breathing, and especially exhaling longer than inhaling, can affect not only the body’s physiology, but also the way the brain evaluates information and makes decisions.

Breathing brings us back

The researchers asked participants to perform a series of decision-making tasks in two conditions. At one they were breathing normally. In the other they followed a slow breathing pattern, with short inhalations and longer exhalations.

At the same time, the scientists monitored brain activity, via functional magnetic resonance imaging, as well as indicators such as heart rate variability. Heart rate variability, or HRV, is often used as an indicator to assess the balance of the autonomic nervous system.

According to the study, prolonged exhalation increased the activity of the parasympathetic nervous system, the mechanism associated with rest, recovery and tension regulation.

Do we rate differently?

This effect was not limited to the body. It was also linked to changes in the way participants evaluated potential rewards when making decisions.

More simply, when the body was in a calmer physiological state, the brain seemed to place a little more weight on the potential positive outcome of a choice. This does not mean that the participants became careless or that they ignored the danger. The study showed more of a small change in how the potential benefits were perceived.

This is important, because we often make decisions while our nervous system is tense. When we are stressed, the brain may pay more attention to threat, to failure, to “what can go wrong.” When the body calms down, the same situation can be assessed a little differently.

Breathing as a “bridge”

Breathing is one of the few body functions that happens automatically, but we can also consciously influence them. This makes it a kind of bridge between the body and the mind. During inhalation, the heart rate tends to rise slightly. On exhalation, it tends to slow down. When the exhalation lasts longer, the parasympathetic response can be enhanced, giving the body a signal of safety and relief.

That’s why many breathing techniques emphasize slow exhalation. Not because there is a “magic” count that works for everyone, but because the longer exhalation can help the body transition from tension to a more relaxed state.

How will you test it?

You can start with a simple exercise:

  • Inhale through the nose for about 4 seconds.
  • Exhale through the mouth for 6 or 8 seconds.

If this seems difficult, reduce the times. The point is not to push, but to let the exhalation last a little longer than the inhalation. Try it for a minute or two when you feel rushed, before answering a demanding text, before a difficult conversation, or when you notice your breathing is shallow.

Exercise should be gentle. If you feel dizzy, uncomfortable, pressured or short of breath, stop and return to your natural breathing. People with respiratory or cardiac problems should consult a health professional before systematically applying breathing techniques.