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Different Effects of Four Yogic Breathing Techniques on Mindfulness, Stress, and Well-being

Janika Epe, Rudolf Stark, Ulrich Ott

OBM Integrative and Complementary Medicine September 18, 2021 DOI: 10.21926/obm.icm.2103031 (opens in new tab)

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Study at a glance

AI-extracted from the abstract
Characteristics Within-subjects intervention study Peer reviewed
Sample size 36
Population Participants who learned each technique within two weeks of an eight-week program
Interventions Ujjayi breathing Paced breathing Kapalabhati Alternate nostril breathing
Duration Eight-week program with daily practice of each technique after learning within two weeks
Topics Meditation
Keywords Hyperventilation Breathing exercises Diaphragmatic breathing Heart rate variability Relaxation psychology Biofeedback Autonomic nervous system Nostril Arousal Physical therapy Anesthesia Clinical psychology Blood pressure Surgery Nose
Citations 25
Key points Ujjayi breathing reduced stress and increased relaxation; paced breathing increased awareness of inner experiences; kapalabhati increased vitality and joy of life; alternate nostril breathing showed no hypothesis-compliant changes.

Abstract

Yogic breathing techniques are fundamental to the physical and mental practice of yoga. They are closely connected to meditation, which involves the observation of breath. There are many yogic techniques based on the active regulation of the breath. Breathing practices influence many processes in the body, e.g. heart rate variability, and the mind, e.g. relaxation and stress, through their impact on the autonomic nervous system. This study intended to investigate differential effects of four yogic breathing techniques: (1) ujjayi—relaxation through slowing down the breath, (2) paced breathing—enhancement of concentration by following a precise protocol of slowdown breathing, (3) kapalabhati—raising wakefulness by mild hyperventilation, and (4) alternate nostril breathing—balancing the autonomic nervous system by alternating breath between the two nostrils. This study was conducted on 36 participants, who learned each technique within two weeks of an eight-week program and practiced them daily. After each technique, mindfulness, perceived stress, and physical well-being were assessed based on questionnaires. Ujjayi breathing, showed a relaxing effect, reduced stress, increased peacefulness, and the feeling of being at ease/leisure. Paced breathing resulted in a greater awareness of inner experiences. Kapalabhati showed a significant increase in vitality and joy of life, and alternate nostril breathing showed no hypothesis-compliant changes. The findings of this study suggest several beneficial and differential effects of these breathing techniques; therefore, they could be employed as tools for self-regulation in therapeutic contexts.

Comparable studies

Other experimental studies on meditation, most cited first.

Study Year Design Participants
The benefits of being present: Mindfulness and its role in psychological well-being. Cancer patients (clinical intervention study) 2003 Mixed methods: scale development, correlational, quasi-experimental, laboratory, experience-sampling, and clinical intervention study
Loving-kindness meditation increases social connectedness. 2008 Controlled laboratory experiment
Mindfulness and mind-wandering: Finding convergence through opposing constructs. 2012 Two studies: correlational study and experimental study
Mental Training Enhances Attentional Stability: Neural and Behavioral Evidence 2009 Experimental study
Mindfulness meditation and substance use in an incarcerated population. Incarcerated population 2006 Quasi-experimental with treatment-as-usual control condition

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