Maša Iskra

The practice of slow-paced breathing (SPB) has been linked to a range of positive outcomes, such as decreasing symptoms of depression, anxiety, and stress, as well as increasing well-being. Among the suggested mechanisms of action, SPB has been shown to increase cardiac vagal activity (CVA). The present study aimed to investigate whether there is a dose-response relationship modulating the effects of SPB on CVA. A total of 59 participants were involved in this study. In a within-subject design, participants attended the lab five times, and realized SPB at six cycles per minute with different durations (5, 10, 15, and 20 min), as well as a control condition without SPB. CVA was indexed via the root mean square of successive differences (RMSSD). During SPB, findings showed an increase in RMSSD in all conditions compared to the control condition. However, no differences were found in RMSSD among the different session durations, during SPB or during the resting measurement completed immediately after SPB. Noteworthily, session duration showed an influence on the spontaneous respiratory frequency in the resting measurement occurring immediately after SPB. Specifically, respiratory frequency appears to decrease with session duration, thus potentially contributing to additional relaxing effects.

Slow-paced breathing has been shown to enhance the self-regulation abilities of athletes via its influence on cardiac vagal activity. However, the role of certain respiratory parameters (i.e., inhalation/exhalation ratio and presence of a respiratory pause between respiratory phases) still needs to be clarified. The aim of this experiment was to investigate the influence of these respiratory parameters on the effects of slow-paced breathing on cardiac vagal activity. A total of 64 athletes (27 female; M_age = 22, age range = 18–30 years old) participated in a within-subject experimental design. Participants performed six breathing conditions within one session, with a 5 min washout period between each condition. Each condition lasted 5 min, with 30 respiratory cycles, and each respiratory cycle lasted 10 s (six cycles per minute), with inhalation/exhalation ratios of 0.8, 1.0, 1.2; and with or without respiratory pauses (0.4 s) between respiratory phases. Results indicated that the root mean square of successive differences (RMSSD), a marker of cardiac vagal activity, was higher when exhalation was longer than inhalation. The presence of a brief (0.4 s) post-inhalation and post-exhalation respiratory pause did not further influence RMSSD. Athletes practicing slow-paced breathing are recommended to use an inhalation/exhalation ratio in which the exhalation phase is longer than the inhalation phase.

Designing emotional intelligence training programs requires first testing the effectiveness of techniques targeting its main dimensions. The aim of this study was to investigate the effects of a brief slow-paced breathing (SPB) exercise on psychophysiological variables linked to emotion regulation, namely cardiac vagal activity (CVA), as well as perceived stress intensity, emotional arousal, and emotional valence. A total of 61 participants completed a 5-min SPB exercise and a control condition of a 5-min rest measurement. CVA was indexed with the root mean square of successive differences (RMSSD). Participants were also asked to rate their perceived stress intensity, emotional arousal, and emotional valence. Results showed that CVA was higher during SPB in comparison to the control condition. Contrary to our hypothesis, perceived stress intensity and emotional arousal increased after SPB, and perceived emotional valence was less positive after SPB. This could be explained by experiencing dyspnea (i.e., breathing discomfort), and the need to get acclimatized to SPB. Consequently, we may conclude that although physiological benefits of SPB on CVA are immediate, training may be required in order to perceive psychological benefits.