Brief structured respiration practices enhance mood and reduce physiological arousal
Melis Yilmaz Balban, Eric Neri, Manuela M. Kogon, Lara Weed, Bita Nouriani, Booil Jo, Gary Holl, Jamie M. Zeitzer, David Spiegel, Andrew D. Huberman
Cell Reports Medicine January 1, 2023 DOI: 10.1016/j.xcrm.2022.100895 via OpenAlex
Summary
AI-generated from the abstractA month-long remote randomized controlled trial compared three daily five-minute breathwork exercises—cyclic sighing (prolonged exhalations), box breathing (equal inhale, hold, exhale), and cyclic hyperventilation with retention (longer inhales, shorter exhales)—against mindfulness meditation. Cyclic sighing produced greater improvements in mood and greater reductions in respiratory rate than mindfulness meditation. The findings suggest that brief, exhale-focused breathwork may be an effective stress management tool.
Study at a glance
| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Topics | Anxiety Meditation |
| Keywords | Hyperventilation Mood Arousal Heart rate |
| Citations | 261 |
| Registration | NCT05304000 |
| Key finding | Cyclic sighing, a breathwork exercise emphasizing prolonged exhalations, produced greater improvement in mood and reduction in respiratory rate compared with mindfulness meditation. |
Abstract
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.