January 20, 2023

Science 411

Nicholas Heath

Effect of breathwork on stress and mental ...

To date, this is probably the most significant study ever published on breathing.

October 5, 2022

Science 411

Nicholas Heath

Inﬂuence of a 30-Day Slow-Paced Breathing ...

Fifteen minutes of slow breathing (6 breaths per minute) before bed for 30 days improves sleep quality and increases vagal tone.

July 11, 2022

Science 411

Nicholas Heath

Heart rate variability biofeedback in chronic ...

HRVB (and, hence, slow breathing) is a powerful adjunctive therapy for managing a wide variety of chronic diseases. To be effective, it should be practiced for a minimum of 10 min/day (but probably 20+ for best results—see next section). More broadly, this study supports using slow breathing at around 5-6 breaths per minute in people with chronic diseases.

July 11, 2022

Science 411

Nicholas Heath

Deep Breathing Practice Facilitates Retention ...

We can use slow alternate nostril breathing immediately after learning a skill to improve that skill's short and long-term retention. More broadly and simply stated, this study supports using ANB after a task for enhanced learning.

vagal tone

Nicholas Heath

March 3, 2023

Science 411

Vagal Mediation of Low-Frequency Heart Rate Variability During Slow Yogic Breathing

Nicholas Heath

March 3, 2023

Science 411

By separately blocking the parasympathetic and sympathetic nervous systems during slow breathing, a 2018 study in Psychosomatic Medicine conclusively found that observed increases in HRV during slow breathing are primarily due to increased vagal activity.

Nicholas Heath

October 5, 2022

Science 411

Inﬂuence of a 30-Day Slow-Paced Breathing Intervention Compared to Social Media Use on Subjective Sleep Quality and Cardiac Vagal Activity

Nicholas Heath

October 5, 2022

Science 411

Fifteen minutes of slow breathing (6 breaths per minute) before bed for 30 days improves sleep quality and increases vagal tone.

Nicholas Heath

August 2, 2022

Science 411

Slow-Paced Breathing: Influence of Inhalation/Exhalation Ratio and of Respiratory Pauses on Cardiac Vagal Activity

Nicholas Heath

August 2, 2022

Science 411

Slow breathing with extended exhalations increases vagal activity more than an equal inhale:exhale ratio. Thus, we can extend our exhales to increase parasympathetic nervous system activity.

Nicholas Heath

July 21, 2022

Science 411

Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis (2022)

Nicholas Heath

July 21, 2022

Science 411

Slow breathing works through activation of the vagus nerve, and consistent practice of slow breathing improves overall cardiac vagal tone, which could be highly beneficial in many health conditions.

Nicholas Heath

July 15, 2022

Science 411

Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults (2021)

Nicholas Heath

July 15, 2022

Science 411

Slow breathing at 6 breaths per minute (4-sec in/6-sec out) reduces subjective and physiological anxiety. This holds true in younger and older adults and could be a valuable practice for promoting healthy aging.