The 5-minute exercise a day that will make you feel happier, according to science

It is known to all that the physical exercise it is very positive for the mind. But researchers have now discovered another way to improve your mood: through deep breathing exercises.

experts from the Stanford University found that people who spent five minutes doing deep breathing exercises every day for a month saw their feelings of anxiety ease and their moods improve more than those who just meditated.

The experiment asked 108 participants to practice one of three breathing exercises or mindfulness meditation for 5 minutes per day at home, at a time that works best for them.

The first exercise the cyclical sigh, was carried out by 30 people. It consisted of inhaling slowly, before taking another shorter breath to fully inflate his lungs, and then exhaling for as long as possible.

Some 21 participants tested the box breathing. This meant inhaling, holding the breath, exhaling, and holding the exhaled breath again.

In the final exercise, the cyclical hyperventilation33 people were asked to take a deep breath in and out at least 30 times before exhaling completely.

The final 24 participants enrolled in the standard mindfulness. They did not practice any specific breath control, but watched their breath to help focus their awareness on the present.

After one month, the participants completed two questionnaires to assess the impact of the exercises on their anxiety levels.

The results were compared with two questionnaires that all answered before the 28-day trial. writing in the magazine Cell Reports Medicinethe researchers said the effects were “noticeably higher” in the breathing groups.

The Stanford Researcher Melis Yilmaz Balbansaid: “Our understanding of the effects of breath on the brain and body should allow us to design specific, science-backed breathing practices to improve stress tolerance and sleep, enhance energy, focus and creativity, and regulate emotional and cognitive states.

Breathing practices that emphasize the exhalation over the inhalation of each breath are “more effective in reducing anxiety and improving well-being”he added.

The researchers also tested whether the study participants saw any changes in their sleep patterns. But after researching the number of hours everyone slept, sleep efficiency and overall sleep score, the Stanford University team did not see significant changes in either group.