Immediate effect of short duration of slow deep breathing on heart rate and blood pressure in healthy young adults

Abstract

Background: Exploring the diverse impacts of breathing exercises on the autonomic nervous system, it is noted that rapid breathing amplifies sympathetic activity, while slow breathing enhances parasympathetic influence. Typically, these effects manifest after prolonged practice. However, the intricate nuances of autonomic modulation are aptly unveiled through heart rate variability (HRV). In a recent study, we delved into the realm of brief sessions— merely 5 minutes—of slow deep breathing to discern their immediate effects on HRV.
Methods: The study involved 280 participants within the age range of 18 to 26 years. To ensure standardization, heart rate and blood pressure measurements were conducted using established procedures. Initially, subjects were instructed to sit comfortably. Following this, they were guided to engage in slow deep breathing, characterized by a respiratory rate of 6 breaths per minute. Each breathing cycle comprised a deliberate inhalation through both nostrils lasting approximately 5 seconds, followed by a slow, controlled exhalation through both nostrils for an equivalent duration. After a 5-minute duration of this breathing practice, heart rate and blood pressure parameters were once again meticulously recorded to assess any immediate effects stemming from the short-term application of slow deep breathing.
Results: The study revealed noteworthy findings: following a 5-minute session of slow deep breathing with a respiratory rate of 6 breaths per minute, both heart rate and blood pressure exhibited a decrease. This suggests an immediate impact of the specific breathing technique on these physiological parameters, indicating a potential regulatory effect on cardiovascular
activity.
Conclusion: The implications drawn from this study propose that engaging in slow deep breathing, characterized by a respiratory rate of 6 breaths per minute for a duration of 5 minutes, may serve as a beneficial strategy. Specifically, it appears to contribute to an
enhancement in autonomic nervous system balance, tilting towards a state of parasympathetic dominance. This suggests a potential avenue for promoting a more relaxed and harmonized autonomic state through the deliberate application of this breathing technique.