Slow-Paced Breathwork: Psychological Benefits and Physiological Mechanisms
In recent years, practice of breathwork has surged in popularity, especially following the publication of James Nestor’s New York Times Bestseller, Breath: The New Science of a Lost Art. Out of a myriad of breathwork techniques, the ones which utilize a slower than normal breathing pace have received the most focus. This post delves into the science behind slow-paced breathwork, summarizing some of the findings that have been reported in the literature.
Defining Slow-Paced Breathwork
Slow-paced breathwork involves consciously reducing the breathing rate to less than the typical pace of 12-15 breaths per minute. Of course, there is a lot of variability on just how much slower the breathing rate is. Techniques can range from 1 breath per minute to 10 breaths per minute, and there can be a lot of variability in inhale to exhale ratio as well. However, despite the variability, there seems to be an overlap in the physiological changes these techniques result in.
Summarizing Findings
Zaccaro et al. (2018) conducted a systematic review to identify the mechanisms through which slow breathing techniques impact the psychophysiological state of healthy subjects. A large variety of slow-breathing techniques were involved in the study, with paces ranging from 2 breaths per minute to 10 breaths per minute. The review found that slow breathing most robustly increased heart rate variability (HRV), a marker of autonomic nervous system balance and also cardiovascular health. In addition, electroencephalograpy (EEG) measurements showed that slow-breathing consistently increased alpha-wave oscillations, which are thought to indicate a state of focused attention.
Fincham et al. (2023) conducted a meta-analysis evaluating the efficacy of breathwork interventions in reducing self-reported stress, anxiety, and depressive symptoms. The analysis showed that breathwork was associated with lower levels of stress and improved mental health outcomes, with significant effect sizes for both anxiety and depressive symptoms. Findings were most significant for populations that were already healthy, however, so it remains to be seen whether slow-paced breathwork is effective in creating clinically meaningful changes in depression and anxiety.
These studies demonstrate significant physiological and psychological changes as a result of slow-paced breathing. But, what could be the potential mechanisms? Polyvagal theory and increased parasympathetic activity in general seem to be the most commonly proposed potential mechanisms. I will discuss both in detail in future posts.
In conclusion, there is a growing body of scientific evidence supporting the psychological and physiological benefits of slow-paced breathwork. As always, if you are looking for support in incorporating these techniques into your daily-life, you can schedule a free 30-minute call with me.