Controlled breathwork practices have emerged as potential tools for stress management and well-being. Here, we report a remote, randomized, controlled study (NCT05304000) of three different daily 5-min breathwork exercises compared with an equivalent period of mindfulness meditation over 1 month. The breathing conditions are (1) cyclic sighing, which emphasizes prolonged exhalations; (2) box breathing, which is the equal duration of inhalations, breath retentions, and exhalations; and (3) cyclic hyperventilation with retention, with longer inhalations and shorter exhalations.
- Daily 5-minute breathwork and mindfulness meditation improve mood and reduce anxiety
- Breathwork improves mood and physiological arousal more than mindfulness meditation
- Cyclic sighing is the most effective
Brief structured respiration practices enhance mood and reduce physiological arousal – Cell Reports Medicine
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