Enhancing Client Resilience and Reducing Anxiety with Structured Breathwork
Intervention Brief​
Overview
Economic challenges, job instability, and financial stress often increase anxiety, diminishing individuals’ resilience and focus. For those working towards financial empowerment or job stability, accessible tools for stress management can make a significant difference. Structured breathwork, particularly “cyclic sighing,” is an effective, no-cost intervention proven to enhance mood and reduce anxiety, making it valuable for practitioners to introduce to their clients.
Why This Matters for Practitioners
Coaches, counselors, and advocates supporting clients in economically vulnerable situations need practical tools that are easy to implement. Breathwork can help clients regulate stress, improve emotional stability, and build resilience. The simplicity of these exercises allows clients to quickly adopt a routine that promotes calmness and focus, providing them with better emotional resources to approach tasks like job searches, financial planning, or goal-setting with clarity.
Key Insights from Recent Research
A study led by Balban et al. (2023) at Stanford University compared the effects of three breathing exercises—cyclic sighing, box breathing, and cyclic hyperventilation—with mindfulness meditation. Results highlighted cyclic sighing as particularly effective:
- Improvement in Mood: While all techniques improved mood, cyclic sighing showed the most substantial benefits, with a 26% increase in positive affect and a 35% reduction in negative affect from baseline.
- Reduction in Anxiety and Respiratory Rate: Cyclic sighing produced a 17% reduction in state anxiety and a 22% decrease in breathing rate, indicating a shift to a calmer physiological state that supports relaxation and emotional stability.
- Accessibility and Ease: The exercises require only a few minutes daily, making them suitable for clients with busy schedules or limited resources.
Positive Feedback from Participants
Participants responded positively to the breathwork exercises, with 90% describing the experience as pleasant and easy to integrate into their daily lives. The simplicity and effectiveness of the techniques make them ideal for clients looking for quick, accessible ways to manage stress and improve mood. For community organizations, these structured exercises can be powerful tools for clients to enhance their emotional resilience.
Implementing Structured Breathwork for Client Wellbeing
Practitioners can introduce breathwork exercises during sessions and encourage clients to practice independently. Just 5 minutes of daily practice can help clients feel more centered and prepared to tackle high-stress activities like job applications or budgeting.
Suggested Protocol for Clients:
- Duration: 5 minutes daily.
- Frequency: Once daily, ideally before high-stress tasks.
Encouraging clients to reflect on their mood before and after breathwork can help them recognize its immediate benefits, building self-awareness and reinforcing the practice.
đź’ˇHow To: Cycling Sighing Technique
 Time Required: 5 minutes daily
- Double Inhale: Start with a long inhale through the nose, followed immediately by a short second inhale.
- Extended Exhale: Slowly exhale through the mouth, taking twice as long as the inhale.
- Repeat Cycle: Continue for 5 minutes, maintaining a steady rhythm.
- Observe: Notice any changes in mood or physical state afterward.
Expected Benefits for Clients
Breathwork offers an immediate reduction in anxiety and an improvement in mood. By controlling their breathing, clients can gain a sense of control over their emotional state, which can be particularly helpful when dealing with financial challenges or job search pressures.
Evaluating Impact and Broader Applications
To understand the effectiveness of this intervention, practitioners can ask clients to share feedback on how the exercises influence their anxiety levels and overall mood. Regular reflection on these changes can reveal how breathwork enhances resilience and emotional stability over time.
Future Directions for Practitioners
Incorporating breathwork into support programs provides a straightforward, research-backed way to help clients build emotional resilience. Partnering with mental health services could further enhance the impact of this tool, supporting a holistic approach to client wellbeing and economic stability.
References
Melis Yilmaz Balban, Eric Neri, Manuela M. Kogon, Lara Weed, Bita Nouriani, Booil Jo, Gary Holl, Jamie M. Zeitzer, David Spiegel, Andrew D. Huberman, Brief structured respiration practices enhance mood and reduce physiological arousal, Cell Reports Medicine, Volume 4, Issue 1, 2023, 100895, ISSN 2666-3791, https://doi.org/10.1016/j.xcrm.2022.100895. (https://www.sciencedirect.com/science/article/pii/S2666379122004748)
About Buoyancy Works:
Buoyancy Works is a Calgary-based social purpose company dedicated to empowering individuals through behavioral science and technology. By providing personalized tools and evidence-backed support, Buoyancy Works helps people manage life transitions, like unemployment, more effectively. Their platform enables real-time collaboration between job seekers and coaches, fostering meaningful human connections and delivering tailored guidance. Aligned with Sustainable Development Goals (SDGs) for economic growth and decent work, Buoyancy Works partners with nonprofits to expand employment opportunities and promote economic empowerment. Learn more at buoyancy.works.
