Breath Meditation and Emotional Regulation: Psychosomatic And Neural Mechanisms In A 21-Day Study
Człowiek i Społeczeństwo July 24, 2026 Piotr Cieśla, Magdalena Ciesla, Małgorzata Bernatek
A 21-day breath meditation intervention improved emotional well-being in 112 adults. Participants were divided into four groups practicing different combinations of breath meditation, body scanning, and positive reflection exercises. Emotional well-being was measured before and after the intervention using the SUPIN scale, a Polish adaptation of the PANAS. Results indicate significant increases in positive affect and reductions in negative affect for groups practicing breath meditation, especially when combined with a positive reflection exercise called "Three Good Things." The group combining breath meditation with this exercise showed the largest improvements. The authors suggest breath meditation is a brief, non-invasive intervention for emotional well-being and stress regulation, with potential applications in mental health, education, and workplaces.