Breath Meditation and Emotional Regulation: Psychosomatic And Neural Mechanisms In A 21-Day Study
Piotr Cieśla, Magdalena Ciesla, Małgorzata Bernatek
Człowiek i Społeczeństwo July 24, 2026 DOI: 10.14746/cis.2026.61.9 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 112 |
| Population | Adult participants |
| Interventions | Breath meditation Body scanning |
| Duration | 21-day intervention |
| Topics | Meditation |
| Keywords | Breath meditation Well-being Relaxation Mantra meditation Psychosomatic Balance |
| Key findings | Breath meditation combined with positive reflection ("Three Good Things") produced the largest increases in positive affect and reductions in negative affect over 21 days. |
Abstract
This study investigates the effects of a 21-day breath meditation intervention on emotional well-being, with a focus on the psychosomatic and neural mechanisms of breath regulation. Breath meditation, known to activate the parasympathetic nervous system and reduce physiological markers of stress, has been shown to enhance emotional regulation and improve subjective well-being. The study included 112 adult participants, divided into four groups, each engaging in different combinations of breath meditation, body scanning, and positive reflection exercises. Emotional well-being was assessed using the SUPIN (Polish adaptation of the PANAS), measuring positive and negative affect pre- and post-intervention. Results indicate significant improvements in positive affect and reductions in negative affect for groups practicing breath meditation, especially when combined with positive reflection. Group 2 (Breath Meditation + “Three Good Things”) showed the largest increases in positive affect and reductions in negative affect, highlighting the synergistic effect of combining mindfulness with positive psychology exercises. These findings underscore the efficacy of breath meditation as a brief, non-invasive intervention for emotional well-being and stress regulation. The study offers insights into practical applications for mental health, educational, and workplace settings, emphasizing the potential of breath-focused mindfulness practices to foster resilience and emotional balance. Future research should explore long-term effects and physiological markers to deepen understanding of these interventions’ mechanisms and sustainability.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cites 15
- Meditation Programs for Psychological Stress and Well-being JAMA Internal Medicine January 6, 2014
- Meditation experience is associated with differences in default mode network activity and connectivity Proceedings of the National Academy of Sciences November 23, 2011
- Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part II—Clinical Applications and Guidelines The Journal of Alternative and Complementary Medicine August 1, 2005
- Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state Frontiers in Human Neuroscience 2012
- Mindfulness-Based Stress Reduction as a Stress Management Intervention for Healthy Individuals Journal of Evidence-Based Complementary & Alternative Medicine July 22, 2014
and 10 more in the library