Key Takeaway
8 weeks of diaphragmatic breathing training significantly reduced cortisol levels, improved sustained attention, and decreased negative affect in healthy adults.
Summary
This study examined the effects of diaphragmatic breathing practice on stress biomarkers and cognitive function.
Protocol:
- 40 healthy adults
- 8 weeks of diaphragmatic breathing training
- 20 sessions total
- Measured salivary cortisol, attention, and affect
Key findings:
- Cortisol levels significantly decreased
- Sustained attention improved
- Negative affect reduced
- Effects correlated with practice frequency
Mechanisms discussed:
- Vagal activation reduces HPA axis activity
- Improved respiratory efficiency
- Enhanced interoceptive awareness
- Prefrontal cortex engagement
Figures
Figure 1
Figure 2
Figure 3
Figure 4
Figure 5