Brief structured respiration practices enhance mood and reduce physiological arousal.
anxiety
autonomic
breathwork
heart rate variability
limbic
mindfulness meditation
mood
physiology
sleep
stress
wearable
Journal
Cell reports. Medicine
ISSN: 2666-3791
Titre abrégé: Cell Rep Med
Pays: United States
ID NLM: 101766894
Informations de publication
Date de publication:
17 01 2023
17 01 2023
Historique:
received:
02
04
2022
revised:
06
09
2022
accepted:
15
12
2022
pubmed:
12
1
2023
medline:
21
1
2023
entrez:
11
1
2023
Statut:
ppublish
Résumé
Controlled breathwork practices have emerged as potential tools for stress management and well-being. Here, we report a remote, randomized, controlled study (NCT05304000) of three different daily 5-min breathwork exercises compared with an equivalent period of mindfulness meditation over 1 month. The breathing conditions are (1) cyclic sighing, which emphasizes prolonged exhalations; (2) box breathing, which is equal duration of inhalations, breath retentions, and exhalations; and (3) cyclic hyperventilation with retention, with longer inhalations and shorter exhalations. The primary endpoints are improvement in mood and anxiety as well as reduced physiological arousal (respiratory rate, heart rate, and heart rate variability). Using a mixed-effects model, we show that breathwork, especially the exhale-focused cyclic sighing, produces greater improvement in mood (p < 0.05) and reduction in respiratory rate (p < 0.05) compared with mindfulness meditation. Daily 5-min cyclic sighing has promise as an effective stress management exercise.
Identifiants
pubmed: 36630953
pii: S2666-3791(22)00474-8
doi: 10.1016/j.xcrm.2022.100895
pmc: PMC9873947
pii:
doi:
Types de publication
Randomized Controlled Trial
Journal Article
Research Support, Non-U.S. Gov't
Langues
eng
Sous-ensembles de citation
IM
Pagination
100895Subventions
Organisme : NEI NIH HHS
ID : P30 EY026877
Pays : United States
Informations de copyright
Copyright © 2022 The Authors. Published by Elsevier Inc. All rights reserved.
Déclaration de conflit d'intérêts
Declaration of interests A.D.H. became an advisor to WHOOP in June of 2022.
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