How slow breathing calms down your brain

Photo of a man in profile with glasses, eyes closed, head tilted back under a structure with a grid-like roof.

Just breathe! When you’re gripped by anxiety, hearing this well-intentioned advice can be infuriating. Compared with the power of my body’s fight-or-flight response, the notion that I can find calm by tuning into my breath feels almost fanciful.

But recently I came across a study in Scientific Reports that caught my eye because it showed that slow breathing makes a difference not just to how people feel, but to their brain activity. The results have increased my confidence that breathing can make a meaningful difference.

The researchers set things up so their participants either knew they’d be exposed to horrible images (such as pictures of injuries and scary animals) or they thought there’d be a chance they might be – this latter condition acted as a simulation of ‘anticipatory anxiety’, like when you have a dentist appointment and you’re not sure if you might need a horrible procedure.

Anticipatory anxiety increased the aversive impact of the images – both in terms of how bad the participants felt after looking at them, and in terms of the electrical activity in their brains, specifically in the beta-frequency range that’s known to be amplified when we’re stressed or worried.

Crucially, however, the effects of anticipatory anxiety on subjective feelings and brain activity were dulled if the participants engaged in 30 seconds of slow breathing (six seconds in, six seconds out) before the task. In fact, after slow breathing, the participants had lower beta brain activity in the anxiety condition than they had in the non-anxiety condition after normal breathing (two seconds in, two seconds out).

It’s a small study and it’s long established that neuroscience findings can be seductive, so I’m wary of being overly gullible. But I thought the design was clever. It showed that, while anxiety can intensify our difficult experiences, a simple, slow-breathing technique can mitigate these effects.

by Christian Jarrett

FIND OUT MORE

Check out the Psyche Guide ‘How to Breathe’ (2022) by Martin Petrus.

Read the results of another study published this year that found slow-paced breathing can assist emotional regulation.


The value of scribbling in the margins

Page from a book with printed text about society and handwritten notes in the margin, including ’True but only in part‘.

As you read, do you scribble around the edges? Over the years, writers have sworn by the practice. Edgar Allan Poe once wrote: ‘In getting my books, I have been always solicitous of an ample margin … for the facility it affords me of pencilling suggested thoughts, agreements and differences of opinion …’

I tend to make notes digitally nowadays. And if I include magazines and newspapers, most of my reading is online, where I probably could annotate with the right software, but can hardly doodle. That’s a shame. Apart from the fact that annotating boosts recall, we’d lose something if freeform margin-writing faded away. One of the meanings of ‘marginalia’ is ‘non-essential’, yet it’s anything but.

For one thing, scribbled-upon books have helped reveal the web of influences between writers and thinkers. Herman Melville’s annotated copy of John Milton’s Paradise Lost shows how it fed into Moby-Dick. And Charles Darwin’s comments in his books – from Charles Lyell’s Principles of Geology to his grandfather Erasmus Darwin’s The Temple of Natureinform how they shaped his theory.

Marginalia can reveal everyday insights too. Historians occasionally find scrawls in manuscripts that speak of long-dead readers’ lives. A recent exhibition in Dublin features scriptures doodled on by medieval Irish monks. One described feeling ‘ale-killed’ (hungover); another complained about his materials (‘New parchment, bad ink. O I say nothing more’). Turns out nuns did similar. In 2022, researchers found surprisingly modern cartoons of people around the edges of an 8th-century Act of Apostles. A nun etched them, perhaps mischievously.

Reading about these examples made me think I should annotate more – not everything, but the writing I care about. Or perhaps I’ll take a leaf from a wholesome TikTok trend I discovered while writing this: gifting an annotated book. This 21st-century practice suggests digitalisation may not be annotation’s death knell after all. Poe might have approved.

by Richard Fisher

FIND OUT MORE

Find out more

To learn more about Edgar Allan Poe’s approach to annotation, check out the article ‘Edgar Allan Poe on the Joy of Marginalia and What Handwriting Reveals About Character’ (2013) by Maria Popova on the appropriately titled website The Marginalian.

For other ways to get more out of the books and magazines you digest, dive into the Psyche Guide ‘How to Gain More From Your Reading’ (2024) by Robert DiYanni.


NOTE TO SELFEMOTION REGULATION

Seeing all the parts of a tough situation

An adult and child looking at Santa inside a large snow globe with snowy trees at dusk.

When I’m going through something stressful, I have a strong urge to think out loud about it with someone I trust. There are probably several reasons I end up feeling better: my listener helps me avoid catastrophic thinking, or reminds me that they have my back if things get worse. But another likely reason is that having the chance to describe a difficult situation in detail – even if you’re just describing it to yourself, as in a journal – invites you to see the full picture, and in many cases, it’s not all bad.

Research by Christian Waugh and colleagues at Wake Forest University in North Carolina underscores this and highlights its potential for helping us manage our emotions. They focused largely on people’s experiences during the COVID-19 pandemic, based on data they collected then. When people reflected on a stressful experience they’d been having, and were prompted to describe six specific elements of the situation, they tended to list at least one that was positive (such as spending more time with family during the pandemic). Having more positive elements in the list was associated with feeling less negative and more positive emotion following the task. Taking some time to elaborate on one of the positive aspects seemed to help people feel better, too.

It can be annoying to be told to ‘look on the bright side’ or ‘find the silver lining’. But personal trials often come with opportunities for growth or self-insight; grief or separation sometimes lead to new connections; and even mundane sources of frustration (a traffic jam, say) can contain small points of pleasure or relief (enjoying a song on the radio that you would’ve missed). Where there are such leavening factors, taking a moment to talk or write about the experience could help us make the most of them.

by Matt Huston

FIND OUT MORE

To learn about other accessible means of managing emotions, start with this Psyche Idea written by Christian Waugh himself: ‘Asking One Simple Question Can Entirely Change How You Feel’ (2022).

In an episode of the Speaking of Psychology podcast (produced by the American Psychological Association), the psychologist James Pennebaker talks about his research on expressive writing and how it makes people feel better.


My year of slow-reading War and Peace

Photo of a person reading Tolstoy’s “War and Peace” with a red decorative cover while sitting near a window.

I usually start the year with the goal of reading more books. But, this year, my goal is to read just one: War and Peace (1869).

Leo Tolstoy’s novel has been on my shelf for years, but lighter and shorter fare has always come between us. ‘I’ll read this one quick, easy novel,’ I think, ‘then I’ll give Tolstoy my full attention.’ Years passed. Until I encountered the idea of the ‘slow read’, via Simon Haisell’s newsletter Footnotes and Tangents. It’s Haisell’s third and final year running an online club for this particular novel, producing podcasts to accompany each week’s reading, and in 2025 his subscriber list has swelled like the ranks of the Napoleonic and Russian armies advancing towards each other, with me among their number.

War and Peace has 361 chapters, most shorter than 10 pages. Having started on 1 January and reading a chapter a day, I can expect to reach the epilogue not long after Christmas. This makes my experience similar to how the earliest version of the story, published in weekly newspaper instalments, was read. Now more than halfway through the year, my sense of time has shifted in response to this routine. The book as an object has become a talisman, a tangible manifestation of how a daily habit can build into a much bigger accomplishment: the growing section of pages in my left hand marking out the year so far; the dwindling section in my right hand showing the year yet to unfold. On the left is what is done and cannot be changed; on the right are possibilities still open, choices yet to be made, days to be filled with activities of my choosing. If this is what I can achieve through an extra 15 minutes of reading a day, what else could I add to my life in a similarly manageable, daily microdose? My guitar calls to me from across the room, and the Duolingo owl hoots softly, menacingly, from my phone.

by Freya Howarth

FIND OUT MORE

Join the ‘slow read’ book club at Simon Haisell’s online newsletter Footnotes and Tangents; the upcoming novels are Things Fall Apart by Chinua Achebe (Sep-Nov 2025) and The Blue Flower by Penelope Fitzgerald (Nov-Dec 2025).

Build your reading habit, at any speed, with the help of the Psyche Guide ‘How to Read More Books’ (2025) by Christian Jarrett.

Grow your book collection so your next read is at the ready, with tips from my Psyche Guide ‘How to Nurture a Personal Library’ (2022).


NOTE TO SELFWORK AND VOCATION

Are you saying ‘thank you’ too effusively?

A group of office workers turned to face a colleague, clapping and smiling, in a modern meeting room setting.

I was taken aback a few years ago when an article went viral admonishing its readers for sending so many ‘thank you’ emails – we’re all struggling with overflowing inboxes, it claimed, and insisting on replying ‘thank you’ all the time, while polite, just adds to the collective burden. Guilty as charged, I thought at the time.

According to a recent paper, there’s another reason to go easy on your gratitude. In the words of the research team led by Kristin Laurin at the University of British Columbia, saying ‘thank you’ too intensely could have ‘potential negative consequences’ for your ‘impression-management goals’. In short, it could make you seem like less of a boss.

The researchers came to their conclusion after presenting hundreds of participants with examples of exchanges between a helper and a thanker. Some of these were fictional vignettes, others were real-life workplace exchanges. Gratitude expressions ranged from the to-the-point ‘Thanks’ to the much more effusive ‘Thank you so much for taking your time to do this for me. I’m incredibly grateful. You have no idea how much I appreciate it. Thank you again.’

Participants rated more effusive thankers as being lower in status and lower in power (that is, having less control over resources and decision-making), relative to helpers. In the real-world examples, this was specifically the case when the message of thanks dominated, rather than being embedded in a longer message.

Expressing gratitude has many benefits – it helps us all get along, among other things – but Laurin and her team said their work shows being too effusive could have unintended consequences. If you’re an agreeable person but you also have ambitions for getting ahead, it might be worth pausing before expressing your next thankful message.

by Christian Jarrett

FIND OUT MORE

An analysis by the energy company Ovo claimed that ‘thank you’ emails are bad for the environment and that if British adults each sent one fewer of these emails each day, we would save more than 16,433 tonnes of carbon a year.

For another nuanced take on gratitude, check out the Psyche Idea ‘True Gratitude is a Communal Emotion, Not a Wellness Practice’ (2020) by Michal Zechariah.

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