Different Effects of Four Yogic Breathing Techniques on Mindfulness, Stress, and Well-being
OBM Integrative and Complementary Medicine September 18, 2021 Janika Epe, Rudolf Stark, Ulrich Ott 25 citations
Four yogic breathing techniques produce distinct effects on mind and body. Ujjayi breathing, which slows the breath, reduces stress and increases feelings of relaxation and peace. Paced breathing, following a precise slowdown protocol, enhances awareness of inner experiences. Kapalabhati, a mild hyperventilation technique, significantly increases vitality and joy of life. Alternate nostril breathing, which alternates breath between nostrils, showed no changes that matched the study's hypotheses. These techniques influence processes like heart rate variability and the autonomic nervous system, suggesting they could serve as self-regulation tools in therapy.