Can Breathwork Replace Prozac As the Leading Anxiety Treatment?

Let’s look at scientific studies to compare the two properly

Anxiety has been a part of the human experience for years.

Even as far back as 5,000 BC, descriptions of something that sounds like post-traumatic stress disorder (PTSD) appear in ancient Indian writings.

Fast forward a few thousand years and the Greeks and Romans were talking about it too.

“Ancient writers like Hippocrates, Cicero, and Seneca described people who had symptoms that we today recognize as anxiety symptoms, like irrational fears of certain situations or continual worry.” — Psychecentral

Before that, yoga and breathing exercises (pranayama) were designed to improve both physical and mental health and other ancient practices such as Tai Chi, Qi Gong, and martial arts were too. So, managing stress and taking care of the mind are not new. However, in recent years, the number of people suffering from mental health conditions such as anxiety has rapidly increased.

According to one study, 30% of adults now suffer from anxiety with children no better off. 1 in 8 children are said to have anxiety with both numbers on the rise.

So what treatments are available?

One of the most popular is Prozac.

Since its launch, more than 35 million people have used it worldwide with varying degrees of success.

It works by increasing the levels of serotonin in the brain and serotonin is thought to have a good influence on mood, emotion, and sleep. Hence why people suffering from anxiety, depression, OCD (obsessive compulsive disorder), and bulimia have found great relief after taking it.

The only trouble is is that it can take between two and six weeks to take effect and needs to be continued for at least six months to a year. It also costs a lot.

Depending on the dosage, an average prescription can cost anywhere between $50 to $100 a month. So, even though people have reported feeling calmer and less anxious, and have more energy and a better night’s sleep, it’s still an investment some can’t afford.

There are also some unfortunate side-effects that can accompany it too. Here are a few I’ve extracted from an extensive list found at Medline Plus:

• Difficulty falling asleep

• Nausea

• Diarrhoea

• Heartburn

• Loss of appetite/weight loss

• Unusual dreams

• Excessive sweating

• Headaches

• Hives or blisters

• Shortness of breath

• Dizziness or fainting

As alarming as some of these symptoms are, it is important to remember that they are uncommon. However, it does beg the question — are there any alternative options out there?

As the title of this blog suggests, one that I’m particularly interested in is breathwork.

The Benefits of Breathwork

The benefits of breathwork are as vast as they are impressive:

• Reduces inflammation

• Removes toxins

• Aids digestion

• Boosts the immune system

• Boosts the cardiovascular system and promotes heart health

• Creates emotional stability

• Reduces anxiety and depression

• Improves our sleep cycle

• Boosts energy levels

• Creates mental clarity and focus

• Boosts cerebrospinal fluid movement (CSF)

• Soothes and balances the nervous system

• Balances blood pressure and pH levels

• Releases hormones and neurotransmitters such as dopamine, oxytocin, and serotonin (the same as in Prozac) which are known to generate feelings of happiness, love, passion, and drive.

This list could go on too!

My Journey So Far

My own journey started with a baffling question — when did I get anxiety?

I knew that something squeezed my throat shut, made my heart thump, created sweaty hands, and made me feel so small I wanted to hide away but I never knew what it was. It was just something that happened occasionally.

Luckily, when it was diagnosed I started digging around to see what I could find.

Since then, I have experimented with psychedelic substances, plant medicines, meditation, yoga, cold water immersion, a healthier diet, and breathing exercises. And I must say that breathing exercises have become one of my greatest allies in life.

Now, 8 years on, I’ve got fewer symptoms, I feel more at home in my body, and I have real-life tools to regulate my nervous system when anxiety rears its head. If you’ve ever suffered from anxiety you’ll know what a superpower that can feel like.

As time has progressed further, I’ve also noticed that I feel happier, more composed, in control, focused, and energised with a daily practice that reminds me of my inner strength.

A scientific study on my favorite breathwork technique

The breathwork I’ve come to know and love is called Soma Breath and a few years ago, something cool happened. A leading neuroscientist called Dr. Jeff Tarrant was so taken aback by his own experience that he wanted to gather a small group of volunteers together to see how it affects the brain.

His focus was primarily on whether breathwork could be as effective at treating anxiety and depression as psychedelics as this was his main body of work. However, because the two fields of research are so closely linked we can draw similar conclusions.

During the study, he monitored people participating in Soma Breath’s 22-minute daily breathwork meditation as this was something each volunteer could practice daily (much like someone undergoing a program of micro-dosing on mushrooms, for example).

After the study had come to an end and all the results had been gathered, Dr. Jeff concluded:

“Overall, subjects in this study reported a significant decrease of negative mood states such as tension and confusion, and a significant increase in positive mood states such as calmness and happiness.”

Closing thoughts

So, coming back to the question that inspired this blog — can breathwork replace Prozac as the leading anxiety treatment?

I obviously have a natural bias toward breathwork but I don’t think it’s as simple or clean-cut as picking one over the other. Some people need a more traditional approach with professional guidance so dismissing certain medications is dangerous and something I’d never do. Also, people continue to get great results on these kinds of pharmaceutical drugs so clearly something is working.

What I would love to see more of, however, is a holistic approach that gives breathing exercises and other mindfulness practices an equal chance to heal patients alongside pharmaceutical drugs.

All that being said, it’s clear that both Prozac and breathwork are effective at reducing anxiety and depression. So, as the development of both continue to be researched in the decades to come, I look forward to seeing what new research emerges and how people choose to heal themselves.

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Thanks for reading!

See you next week :)