TY  - JOUR
AU  - Epe, Janika
AU  - Stark, Rudolf
AU  - Ott, Ulrich
PY  - 2021
DA  - 2021/09/18
TI  - Different Effects of Four Yogic Breathing Techniques on Mindfulness, Stress, and Well-being
JO  - OBM Integrative and Complementary Medicine
SP  - 031
VL  - 06
IS  - 03
AB  - Yogic breathing techniques are fundamental to the physical and mental practice of yoga. They are closely connected to meditation, which involves the observation of breath. There are many yogic techniques based on the active regulation of the breath. Breathing practices influence many processes in the body, e.g. heart rate variability, and the mind, e.g. relaxation and stress, through their impact on the autonomic nervous system. This study intended to investigate differential effects of four yogic breathing techniques: (1) ujjayi—relaxation through slowing down the breath, (2) paced breathing—enhancement of concentration by following a precise protocol of slowdown breathing, (3) kapalabhati—raising wakefulness by mild hyperventilation, and (4) alternate nostril breathing—balancing the autonomic nervous system by alternating breath between the two nostrils. This study was conducted on 36 participants, who learned each technique within two weeks of an eight-week program and practiced them daily. After each technique, mindfulness, perceived stress, and physical well-being were assessed based on questionnaires. Ujjayi breathing, showed a relaxing effect, reduced stress, increased peacefulness, and the feeling of being at ease/leisure. Paced breathing resulted in a greater awareness of inner experiences. Kapalabhati showed a significant increase in vitality and joy of life, and alternate nostril breathing showed no hypothesis-compliant changes. The findings of this study suggest several beneficial and differential effects of these breathing techniques; therefore, they could be employed as tools for self-regulation in therapeutic contexts.
SN  - 2573-4393
UR  - https://doi.org/10.21926/obm.icm.2103031
DO  - 10.21926/obm.icm.2103031
ID  - Epe2021
ER  -