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Three Breathing Techniques for Heart Rate Variability, Attention, Reaction Time, and Anxiety
Sponsor: Atlas University
Summary
This randomized controlled trial compared the effects of Mindfulness Breathing, Box Breathing, and Nadi Shodhana Pranayama on heart rate variability, attention performance, reaction time, and anxiety in healthy adults aged 18-40 years. Participants were randomly assigned to one of three breathing intervention groups and practiced their assigned technique daily for six weeks. Primary outcomes included resting heart rate, RMSSD, and respiratory rate derived from 5-minute heart rate variability recordings. Secondary outcomes included attention performance assessed by the Digit Cancellation Test, reaction time assessed using the BlazePod system, and state and trait anxiety assessed using the State-Trait Anxiety Inventory. Participants received standardized face-to-face instruction, home practice videos, and daily WhatsApp reminders throughout the intervention.
Official title: Comparative Effects of Three Breathing Techniques on Heart Rate Variability, Attention, Reaction Time, and Anxiety in Healthy Adults: A Randomized Controlled Trial
Key Details
Gender
All
Age Range
18 Years - 40 Years
Study Type
INTERVENTIONAL
Enrollment
48
Start Date
2025-09-01
Completion Date
2026-06-20
Last Updated
2026-09-11
Healthy Volunteers
Yes
Conditions
Interventions
Mindfulness Breathing
Participants received an individual face-to-face training session from the same physiotherapist, practiced under supervision until correct performance was confirmed, and subsequently performed daily home-based mindfulness breathing for six weeks using standardized instructional videos and daily WhatsApp reminders.
Box Breathing
Participants received standardized face-to-face instruction and performed daily home-based Box Breathing using a 4-second inhalation, 4-second breath hold, 4-second exhalation, and 4-second pause for six weeks, supported by instructional videos and daily WhatsApp reminders.
Nadi Shodhana Pranayama
Participants received standardized face-to-face instruction and performed daily home-based alternate nostril breathing for six weeks using instructional videos and daily WhatsApp reminders.
Locations (1)
Istanbul Atlas University
Istanbul, Kagıthane, Turkey (Türkiye)