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 2023 DOI: 10.1016/j.xcrm.2022.100895 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Population | Adults participating in a remote study |
| Interventions | Cyclic sighing Box breathing Cyclic hyperventilation with retention Mindfulness meditation |
| Duration | 1 month |
| Topics | Anxiety Meditation |
| Keywords | Hyperventilation Mood Arousal Heart rate Respiratory rate Breathing Physical therapy Respiration Anesthesia Blood pressure Clinical psychology |
| Citations | 261 |
| Registration | NCT05304000 |
| Key findings | 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.
Comparable studies
Other randomized controlled trials on anxiety, most cited first.
Citations in the library
Cited by 49
- Post-traumatic stress disorder: evolving conceptualization and evidence, and future research directions. World Psychiatry February 1, 2025
- High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications. Neuroscience & Biobehavioral Reviews December 1, 2023
- Slower respiration rate is associated with higher self-reported well-being after wellness training Scientific Reports September 24, 2023
- Decreased CO2 saturation during circular breathwork supports emergence of altered states of consciousness. Communications Psychology April 13, 2025
- ‘Mind-Revealing’ Psychedelic States: Psychological Processes in Subjective Experiences That Drive Positive Change Psychoactives September 27, 2024
and 44 more in the library
Cites 14
- Mindfulness Interventions Annual Review of Psychology September 30, 2016
- Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity Frontiers in Human Neuroscience October 9, 2018
- Yoga Breathing, Meditation, and Longevity Annals of the New York Academy of Sciences August 1, 2009
- A 12‐week integrative exercise program improves self‐reported mindfulness and interoceptive awareness in war veterans with posttraumatic stress symptoms Journal of Clinical Psychology October 27, 2017
- Long-term mindfulness training is associated with reliable differences in resting respiration rate Scientific Reports June 7, 2016
and 9 more in the library