III. How well do breathing exercises relieve anxiety and other health problems associated with anxiety? What do studies show?

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Breathing exercises have been shown to have long term benefits in reducing the levels in anxiety and anxiety disorders. Studies have also shown that diaphragmatic breathing provides physical benefits, and can improve many bodily functions such as sleep and digestion that are disrupted by anxiety and chronic stress.

Breathing exercises have been helpful in treating complex anxiety symptoms. Long-term case studies show that:

yogic breathing can reduce the stress linked to Obsessive Compulsive Disorder [2]
Ujjayi, a specific type of Pranayama, can lower stress before it triggers any anxiety reactions and can also lower feelings associated with PTSD [13] of

fear
rejection
abuse
isolation
worthlessness

Breathing re-training programmes have been shown to lower anxiety at different levels:

situational anxiety
perceived anxiety
panic attacks

These anxiety-reducing affects from the breathing re-training programme have remained constant when selectively tested in different cultural groups internationally [10]:

Among Chinese participants with known anxiety complaints [10], and American minority student groups (mainly Black, Hispanic, Native American and Asian), deep breathing technique has been found to significantly reduce situational anxiety.
Among British panic attack sufferers, the control in breathing and panic symptoms [10] has greatly improved.
Among the Spanish, Indian, and Chinese groups [10], deep breathing and yoga exercises have been found to reduce insomnia and increase the hours slept.

Research and studies on breathing exercises and deeper diaphragmatic breathing have shown that they not only ease anxiety but they can help to:

Promote a healthy heart
Improve digestion
Stabilize the nervous system [2,3,10]
Improve blood flow
Improve the movement of the lymph fluid through the lymphatic system
Prevent infection in the lungs and other tissues through the improvement of blood flow and lymph fluid
Improve endurance during physical exercise [10] through better cardiovascular circulation

Breathing exercises when combined with a relaxation programme can reduce self-doubt and loss of concentration and can lessen anxiety associated with asthmatic symptoms, and thereby can prevent future asthma attacks [2,3]. Physical exercise is also another treatment for stress which can be combined with the breathing exercises to maximize wellbeing.