Breathing and Self-regulation: Review of Main Techniques and Clinical Applications

Abstract

Objective: To examine, in a broad sense, the role of breathing techniques in emotional and physiological care, highlighting their use as a complementary strategy for reducing symptoms of stress, depression, and other imbalances in adults. Introduction: The accelerated pace of modern life and high exposure to stressors have increased the prevalence of emotional disorders and associated physical dysfunctions. Many individuals experience difficulty regulating emotions and restoring internal balance, which intensifies cases of anxiety, depression, and fatigue. Among the available resources, conscious breathing has gained prominence as a natural, low-cost, and easily applicable mechanism capable of influencing brain activity, the autonomic nervous system, and hormonal processes. This review aims to synthesize recent evidence on different breathing approaches, exploring their applicability in clinical and non-clinical environments. Methods: National and international publications evaluating the effectiveness of breathing practices were reviewed, including rhythmic breathing, pranayama exercises, slow breathing techniques, and coherence breathing. The selection criteria prioritized studies investigating emotional and physiological outcomes in adults, with an emphasis on symptoms related to stress and depression. Clinical reports, controlled trials, and observational analyses were included. Results: The review identified significant benefits, such as greater emotional stability, decreased stress responses, improved cerebral oxygenation, and increased mental clarity. Regular interventions were associated with reduced stress markers, better sleep quality, and improved emotional resilience. Although methodological diversity limits standardization, the findings reinforce the potential of structured breathing as therapeutic support. Conclusions: Breathing techniques, when applied in a guided and continuous manner, can become powerful tools to support emotional and physical balance, offering safe, low-cost, and adaptable alternatives in different health contexts.