Brief structured respiration practices enhance mood and reduce physiological arousal

被引:70
作者
Balban, Melis Yilmaz [1 ]
Neri, Eric [2 ]
Kogon, Manuela M. [2 ,3 ]
Weed, Lara [4 ,5 ]
Nouriani, Bita [2 ]
Jo, Booil [2 ]
Holl, Gary [1 ]
Zeitzer, Jamie M. [2 ,6 ]
Spiegel, David [2 ,7 ]
Huberman, Andrew D. [1 ,8 ,9 ]
机构
[1] Stanford Univ, Sch Med, Dept Neurobiol, Stanford, CA 94305 USA
[2] Stanford Univ, Sch Med, Dept Psychiat & Behav Sci, Stanford, CA 94305 USA
[3] Stanford Hlth Care, Stanford Ctr Integrat Med, Palo Alto, CA 94304 USA
[4] Stanford Univ, Sch Engn, Dept Bioengn, Stanford, CA 94305 USA
[5] Stanford Univ, Sch Med, Stanford, CA 94305 USA
[6] VA Palo Alto Hlth Care Serv, Mental Illness Res Educ & Clin Ctr, Palo Alto, CA 94304 USA
[7] Stanford Univ, Ctr Stress & Hlth, Sch Med, Stanford, CA 94305 USA
[8] Stanford Univ, Sch Med, Dept Ophthalmol, Stanford, CA 94305 USA
[9] Stanford Univ, Sch Med, BioX, Stanford, CA 94305 USA
关键词
NEGATIVE AFFECT; PANIC DISORDER; MINDFULNESS; ANXIETY; BEHAVIOR; HUMANS; INDUCTION; AWARENESS; THERAPY; PANAS;
D O I
10.1016/j.xcrm.2022.100895
中图分类号
Q2 [细胞生物学];
学科分类号
071009 ; 090102 ;
摘要
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 breath -work 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 medi-tation. Daily 5-min cyclic sighing has promise as an effective stress management exercise.
引用
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页数:15
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