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

Laborde, Sylvain; Hosang, Thomas; Mosley, Emma; Dosseville, Fabrice

doi:10.3390/jcm8020193

Cited by 65 publications

(74 citation statements)

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“…Lehrer et al () have reported an increase in resting baroreflex gain (but not mean RR interval) after 10 weekly sessions of HRV biofeedback, while resting breathing frequency was not altered. Another study evaluating the influence of 30‐day SDB practice on cardiac vagal activity has found an increase in the morning and night HRV in the HF band (but not mean RR interval), also without alteration in the corresponding breathing frequencies (Laborde, Hosang, Mosley, & Dosseville, ). Only one study has reported a reduction in resting heart rate (suggesting an increase in cardiac vagal tone) after long‐term SDB paractice (Pal, Velkumary, & Madanmohan, ).…”

Section: Discussionmentioning

confidence: 99%

Influence of inspiratory threshold load on cardiovascular responses to controlled breathing at 0.1 Hz

et al. 2019

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Slow, deep breathing is being used as a self‐management intervention for various health conditions including pain and hypertension. Stimulation of the arterial baroreceptors and increased vagal modulation are among the proposed mechanisms for the therapeutic effects of slow, deep breathing. We investigated whether adding inspiratory threshold load can enhance the cardiovascular responses to controlled breathing at the frequency of 0.1 Hz, a common form of slow, deep breathing. Healthy volunteers (N = 29) performed controlled breathing at 0.1 Hz (6 breaths/minute) without load and with inspiratory threshold loads of 5 cmH2O and 10 cmH2O. Respiratory airflow, heart rate, and blood pressure were continuously recorded. The amplitude of the systolic blood pressure variation during respiratory cycles increased with increasing loads. Respiratory sinus arrhythmia was higher during controlled breathing at 0.1 Hz with the load of 10 cmH2O compared to without load. Baroreflex sensitivity was not affected by loads. The effect of loads on respiratory sinus arrhythmia was mediated by increasing the amplitude of systolic blood pressure variation during respiratory cycles. These results suggest that applying small inspiratory threshold loads during controlled breathing at 0.1 Hz increases cardiac vagal modulation by this breathing exercise. This effect seems to be mediated by stronger stimulation of the arterial baroreceptors because of larger systolic blood pressure swings along the respiratory cycle. The potential benefit of long‐term practice of controlled breathing at 0.1 Hz with inspiratory threshold loads on baroreflex function and cardiac vagal control needs to be investigated, particularly in pain and hypertension patients.

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Section: Discussionmentioning

confidence: 99%

Influence of inspiratory threshold load on cardiovascular responses to controlled breathing at 0.1 Hz

et al. 2019

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“…Some methods that use slow paced breathing employ anti-hyperventilation instructions [2, 35]. However, the issue of hyperventilation is often overlooked and no anti-hyperventilation instructions are used [17, 33, 38]. Furthermore, paced breathing is currently widely implemented in many mobile applications [20, 21].…”

Section: Discussionmentioning

confidence: 99%

“…Furthermore, research suggests that breathing at 0.1 Hz decreases pain, which makes it a promising complementary method for the treatment of chronic pain [14, 15, 16]. It can also improve sleep quality [17, 18] and decrease affective arousal [19], so it is a widely-used method of emotion regulation, that has recently been implemented in multiple mobile applications [20, 21].…”

Section: Introductionmentioning

confidence: 99%

“…Furthermore, multiple studies on the use of breathing training in panic disorder and asthma have shown that capnometry biofeedback can be successfully used to decrease hyperventilation during paced breathing [34, 35, 36, 37]. However, often neither capnography measurement nor an anti-hyperventilation instruction is used in paced breathing training [17, 33, 38]. Furthermore, paced breathing is widely used in mobile applications [21, 22], where the issue of potential hyperventilation is frequently overlooked.…”

Section: Introductionmentioning

confidence: 99%

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Training of paced breathing at 0.1 Hz improves CO2 homeostasis and relaxation during a paced breathing task

Szulczewski¹

2019

PLoS ONE

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Volitional control of breathing often leads to excessive ventilation (hyperventilation) among untrained individuals, which disrupts CO 2 homeostasis and may elicit a set of undesirable symptoms. The present study investigated whether seven days of training without any anti-hyperventilation instructions improves CO 2 homeostasis during paced breathing at a frequency of 0.1 Hz (6 breaths/minute). Furthermore, the present study investigated the effects of training on breathing-related changes in affective state to examine the hypothesis that training improves the influence of slow paced breathing on affect. A total of 16 participants performed ten minutes of paced breathing every day for seven days. Partial pressure of end-tidal CO 2 (PetCO 2 ), symptoms of hyperventilation, affective state (before and after breathing), and pleasantness of the task were measured on the first, fourth, and seventh days of training. Results showed that the drop in PetCO 2 significantly decreased with training and none of the participants experienced a drop in PetCO 2 below 30 mmHg by day seven of training (except one participant who already had PetCO 2 below 30 mmHg during baseline), in comparison to 37.5% of participants on the first day. Paced breathing produced hyperventilation symptoms of mild intensity which did not decrease with training. This suggests that some participants still experienced a drop of PetCO 2 that was deep enough to produce noticeable symptoms. Affective state was shifted towards calmness and relaxation during the second and third laboratory measurements, but not during the first measurement. Additionally, the breathing task was perceived as more pleasant during subsequent laboratory measurements. The obtained results showed that training paced breathing at 0.1 Hz led to decrease in hyperventilation. Furthermore, the present study suggests that training paced breathing is necessary to make the task more pleasant and relaxing.

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“…The present study, as well as several previous studies 10,11,17,18 , have studied the effects of only one intervention night on sleep. Previous studies using subjective assessment of sleep have shown that music listening 32,33 and slow breathing 34 can improve subjective sleep quality if practiced over several weeks. Moreover, it has been shown that music can have a cumulative effect on sleep quality, in that the effects of music increase over time 32,33,35,36 .…”

Section: Strengths and Limitationsmentioning

confidence: 99%

The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial

Kuula

Halonen

Kajanto

et al. 2020

Sci Rep

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Knowledge on efficient ways to reduce presleep arousal and, therefore, improve sleep, is scanty. We explored the effects of presleep slow breathing and music listening conditions on sleep quality and EEG power spectral density in young adults in a randomized, controlled trial with a crossover design. Participants' (N = 20, 50% females) sleep was measured on two consecutive nights with polysomnography (40 nights), the other night serving as the control condition. The intervention condition was either a 30-minute slow breathing exercise or music listening (music by Max Richter: Sleep). The intervention and control conditions were placed in a random order. We measured heart rate variability prior to, during and after the intervention condition, and found that both interventions increased immediate heart rate variability. Music listening resulted in decreased N2 sleep, increased frontal beta1 power spectral density, and a trend towards increased N3 sleep was detected. In the slow breathing condition higher central delta power during N3 was observed. While some indices pointed to improved sleep quality in both intervention groups, neither condition had robust effects on sleep quality. These explorative findings warrant further replication in different populations. Sleep problems are common in today's society. In a multinational cross-sectional survey, as many as 37% of adults reported sleep complaints, while 35% reported having difficulty initiating and maintaining sleep or non-restorative sleep at least three days per week 1. Given the high prevalence of sleep problems, there is an urgent need for sleep-promoting interventions that can be applied in a self-directed way. Presleep arousal refers to the mental and physiological activation that individuals experience when trying to fall asleep. Presleep arousal may lead to disrupted autonomic nervous system (ANS) activity during sleep 2,3 , and has been shown to mediate the association between higher stress and poorer sleep 4-6. Slow breathing (i.e., breathing at a frequency close to 0.1 Hz) may be a simple way to reduce presleep arousal since it enhance vagal activity 7,8 and increase feelings of relaxation 7,9. Indeed, recent research has demonstrated that slow breathing performed before or at bedtime can improve sleep as measured by polysomnography (PSG). Relative to a baseline measurement, a 20-minute slow breathing session (performed before bedtime at a frequency of 0.1 Hz) was shown to reduce wake after sleep onset (WASO), lower the percentage of N2 sleep, and reduce sleep onset latency (SOL), as well as improve subjective sleep quality in 14 self-reported insomniacs 10. No differences were found between the intervention night and the baseline measurement in a control group consisting of 14 good sleepers. A randomized controlled trial (RCT) (N = 10) found that a single 20-minute biofeedback-assisted slow breathing session before bedtime resulted in an improved score on a sleep disturbance scale (derived from sleep efficiency, rapid eye movement (REM) latency, minut...

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

Cited by 65 publications

References 50 publications

Influence of inspiratory threshold load on cardiovascular responses to controlled breathing at 0.1 Hz

Influence of inspiratory threshold load on cardiovascular responses to controlled breathing at 0.1 Hz

Training of paced breathing at 0.1 Hz improves CO2 homeostasis and relaxation during a paced breathing task

The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial

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