Simply breathing anxiety away? A pilot, just-in-time ecological momentary intervention study of one-minute cyclic sighing versus box breathing as tools for acute anxiety reduction and attention promotion in real life

A one-minute box breathing or cyclic sighing exercise reduced state anxiety more than a passive control condition in university students facing acute threat situations. Box breathing also led to fewer inhibition errors on an attention test, an effect stronger among those with high trait anxiety. However, both breathing exercises were associated with longer reaction times, indicating reduced attention efficiency. The study suggests brief breathing techniques may help manage anxiety in everyday life.

Study at a glance

Abstract

BACKGROUND AND OBJECTIVES: In this preregistered pilot study, we conducted a just-in-time ecological momentary intervention to examine the real-life effects of two different one-minute breathing exercises on state anxiety and attention in acute threat situations among university students, with trait anxiety serving as a moderator. METHODS: During acute threat situations, 47 participants completed a short questionnaire assessing state anxiety. They were subsequently assigned to one of three conditions: box breathing, cyclic sighing or a passive control condition. Five minutes later, state anxiety and attention were measured. RESULTS: Compared with the control condition, both box breathing and cyclic sighing were associated with greater reductions in state anxiety. Interestingly, the students made fewer inhibition errors in the attention test after the box breathing condition. This effect was more pronounced for individuals with high levels of trait anxiety. Unexpectedly, box breathing and cyclic sighing were negatively related to attention efficiency: there were longer reaction times after the breathing exercises than after the control condition. CONCLUSIONS: This study suggests that box breathing and cyclic sighing may be effective methods for reducing anxiety in everyday life.