The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial

A pranayama-inspired breathing technique, cold exposure, and their combination were tested for reducing perceived stress in adults. Eighty-six participants were assigned to a breathing-only group, a cold-exposure-only group, a combined group, or a control group. Perceived stress was measured with the PSS-10 and PSQ, which correlated strongly. The combined group showed a medium to large positive effect on perceived stress compared to the control group, while breathing or cold exposure alone did not yield substantial effects, suggesting synergies between the two exercises. Combinations of these techniques may help lower perceived stress.

Study at a glance

Abstract

A pranayama-inspired breathing technique, cold exposure, and their combined application were assessed for their potential to reduce perceived stress in adults and compared to a control group. An experiment involving four groups was conducted, yielding separate cells for breathing technique-only and cold exposure-only, as well as a combined treatment and a control group. Eighty-six individuals participated in the study. Perceived stress is measured employing the 10-item version of the Perceived Stress Scale (PSS-10) and the 20-item version of the Perceived Stress Questionnaire (PSQ). The instruments exhibit a substantial correlation (r = 0.842, p < 0.001). The combined group exhibited a medium to large positive effect on perceived stress compared to the control group. The breathing technique and cold exposure on their own were not found to yield substantial effects, indicating synergies between both exercises. Combinations of breathing techniques and cold exposure may be employed to decrease individuals' perceived stress.