0156 Longitudinal Examination of the Effects of Cyclic Breathing on Sleep: A Pilot Study
Serge Onyper, Joseph Mocerine, G. Cote, Amelia Burkhard
Sleep May 1, 2025 DOI: 10.1093/sleep/zsaf090.0156 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Longitudinal Pilot study Peer reviewed |
|---|---|
| Sample size | 41 |
| Population | College students |
| Intervention | Cyclic breathing |
| Duration | 4 weeks of daily practice; laboratory sessions at baseline and after 4 weeks |
| Measures | Pittsburgh Sleep Quality Index (PSQI), Consensus Sleep Diary (CSD), Composite Scale of Morningness (CSM), heart rate (HR), respiration rate, blood pressure (BP), electrodermal activity (EDA) |
| Key findings | Participants who practiced cyclic breathing daily for four weeks did not show the declines in total sleep time seen in the control group, and reported shorter sleep onset latency and lower time awake after sleep onset. During a laboratory stressor, they showed lower heart rate, lower electrodermal activity, and higher vagal tone. Global self-reported sleep quality, stress, anxiety, and mood did not change significantly. |
Abstract
Breathwork techniques such as box breathing and paced breathing have been gaining popularity in clinical mental health settings as means to manage stress and enhance well-being. This study explored the impact of a novel controlled breathwork method, cyclic breathing, on sleep in college students. Cyclic breathing involves a double inhale (the first inhale being longer than the second) followed by a prolonged exhale. This is the first study to examine the effects of cyclic breathing on sleep. 41 participants were randomly assigned to the intervention or control group and completed baseline measures of sleep (PSQI), anxiety, mood, and perceived control. Additionally, physiological measures—heart rate (HR), respiration rate, blood pressure (BP), and electrodermal activity (EDA)—were recorded while participants were exposed to an auditory stressor (a compilation of emergency and construction sounds played at 70-80dB for 5 minutes). Over the next 4 weeks, participants in the intervention group were instructed to practice cyclic breathing daily. Both groups completed modified CSD (Consensus Sleep Diary) daily. Finally, participants returned to the laboratory, where they were exposed to a different auditory stressor and instructed to breathe naturally and completed the same self-report measures as during the initial session and the CSM (Composite Scale of Morningness). Participants in the control group experienced declines in TST over the course of the study, unlike those in the intervention group. The intervention group also reported shorter SOL and lower TWT after one month compared to the control group. Physiological measures recorded during the second session indicated that the intervention group exhibited lower HR, lower EDA, and higher vagal tone when exposed to a stressor. The intervention did not significantly impact global self-reported measures of PSQI, stress, anxiety, or mood. Our findings suggest that cyclic breathing may serve as a simple, accessible tool to enhance sleep and improve resilience to stress. Future research should explore factors influencing treatment adherence, as well as the potential for integrating cyclic breathing into broader interventions to support sleep health and overall well-being. Support for this research was provided by St. Lawrence University.