Breathwork (structured breathing)
Protocols · Autonomic
Tier B
What this is
Balban 2023 Cell Reports Medicine: 5 min/day cyclic sighing reduced anxiety and improved mood more than mindfulness meditation. Never practice breath-holds in water or while driving.
Mechanism
Autonomic modulation via vagal tone and baroreflex; CO2 tolerance training; acute stress response (Wim Hof); mood/anxiety modulation
Dose & route
Box breathing (4-4-4-4), cyclic sighing (Balban protocol, 5 min/day), Wim Hof (30 breaths + breath hold), slow breathing (6/min)
Citations
- https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8
- https://pubmed.ncbi.nlm.nih.gov/30153464/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6137615/
Links go to the source. If a link is dead or you want something re-checked, let me know.
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.