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Brief structured respiration practices enhance mood and reduce physiological arousal
Authors
Melis Yilmaz Balban,Eric Neri
Manuela M. Kogon,Lara Weed,Bita Nouriani,Booil Jo,Gary Holl,Jamie M. Zeitzer,David Spiegel,Andrew D. Huberman,Melis Balban,Jamie Zeitzer
+10 authors
,Andrew HubermanPublished
Jan 17, 2023
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cc-by-nc-nd
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Brief structured respiration practices enhance mood
and reduce physiological arousal
Graphical abstract
Highlights
d Daily 5-minute breathwork and mindfulness meditation
improve mood and reduce anxiety
d Breathwork improves mood and physiological arousal more
than mindfulness meditation
d Cyclic sighing is most effective at improving mood and
reducing respiratory rate
Authors
Melis Yilmaz Balban, Eric Neri,
Manuela M. Kogon, ..., Jamie M. Zeitzer,
David Spiegel, Andrew D. Huberman
Correspondence
dspiegel@stanford.edu (D.S.),
adh1@stanford.edu (A.D.H.)
In brief
In a remotely conducted randomized
controlled trial, Yilmaz Balban et al. study
the psychophysiological effects of
controlled breathwork compared with
mindfulness meditation. Breathwork
produces greater improvement in mood
and reduction in respiratory rate, while
both result in reduction in negative
emotion including state anxiety.
Physiological Sighing
Box Breathing
Cyclic Hyperventilation
Mindfulness Meditation
Improved
Lowered
Respiratory
Rate
Daily Practice (5 min)
Mood
(spontaneous natural pattern)
Balban et al., 2023, Cell Reports Medicine 4, 100895
January 17, 2023 ª 2022 The Authors.
https://doi.org/10.1016/j.xcrm.2022.100895 ll
Brief structured respiration practices enhance mood
and reduce physiological arousal
Graphical abstract
Highlights
d Daily 5-minute breathwork and mindfulness meditation
improve mood and reduce anxiety
d Breathwork improves mood and physiological arousal more
than mindfulness meditation
d Cyclic sighing is most effective at improving mood and
reducing respiratory rate
Authors
Melis Yilmaz Balban, Eric Neri,
Manuela M. Kogon, ..., Jamie M. Zeitzer,
David Spiegel, Andrew D. Huberman
Correspondence
dspiegel@stanford.edu (D.S.),
adh1@stanford.edu (A.D.H.)
In brief
In a remotely conducted randomized
controlled trial, Yilmaz Balban et al. study
the psychophysiological effects of
controlled breathwork compared with
mindfulness meditation. Breathwork
produces greater improvement in mood
and reduction in respiratory rate, while
both result in reduction in negative
emotion including state anxiety.
Physiological Sighing
Box Breathing
Cyclic Hyperventilation
Mindfulness Meditation
Improved
Lowered
Respiratory
Rate
Daily Practice (5 min)
Mood
(spontaneous natural pattern)
Balban et al., 2023, Cell Reports Medicine 4, 100895
January 17, 2023 ª 2022 The Authors.
https://doi.org/10.1016/j.xcrm.2022.100895 ll
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