The effects of six-week slow, controlled breathing exercises on heart rate variability in physically active, healthy individuals
DOI:
https://doi.org/10.15561/26649837.2021.0101Keywords:
Heart rate variability, breathing exercise, autonomic nervous systemAbstract
Background and Study Aim: Heart rate variability (HRV) provides information about sympathetic-parasympathetic balance. The effects of different types of physical exercises on HRV have been investigated so far. The purpose of the current study was to evaluate the chronic effects of six-week slow and controlled breathing exercise on HRV in physically active, healthy adults. Material and Methods: A total of 22 individuals (11 female, 11 male) participated in the study voluntarily. The experimental group (EG) attended to the breathing exercises for 15 minutes per day, three days a week for six weeks. Neither the EG nor the control group (CG) did join in any regular physical activity program during the study. Both groups participated in the HRV measurements before and after the six-week of process. Results: Only the EG showed statistically significant changes in some HRV parameters. The alterations observed in LF:HF ratio, HFnu, and LFnu parameters were to reflect the increase in parasympathetic activity. Although the changes in the other parameters of HRV such as SDNN, SDSD, RMSSD, TP, HF, LF, and VLF were also related to increased vagal activity, these alterations were not significant. However, no significant change was found in the CG. Conclusions: These results show that only the slow, controlled breathing exercises for six weeks could be used to improve parasympathetic activity in physically active individuals. A study could be designed where the duration is kept over 8 weeks, and the effects of physical exercises only, breathing exercises only, and physical + breathing exercises together on HRV are examined.Downloads
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References
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https://doi.org/10.2165/00007256-200333120-00003
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14. Sakakibara M, Hayano J. Effect of slowed respiration on cardiac parasympathetic response to threat. Psychosom Med. 1996;58:32–37.
15. Meles E, Giannattasio C, Failla M, Gentile G, Capra A, Mancia G. Nonpharmacologic treatment of hypertension by respiratory exercise in the home setting. Am J Hypertens. 2004;17:370–374.
https://doi.org/10.1016/j.amjhyper.2003.12.009
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https://doi.org/10.1016/S1836-9553(10)70023-0
17. Han JW, Kim YM. Effect of breathing exercises combined with dynamic upper- extremity exercises on the pulmonary function of young adults. J Back Musculoskelet Rehabil. 2018;31:405–409.
https://doi.org/10.3233/BMR-170823
18. Ferdousi S, Afreen KN, Algin S. effect of slow breathing exercise on forced vital capacity and forced expiratory volume in patients with major depressive disorder. Bangladesh Med Res Counc Bull. 2018;44:118–123.
https://doi.org/10.3329/bmrcb.v44i3.39934
19. Khalsa SB. Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries. Appl Psychophysiol Biofeedback. 2004;29(4):269–278.
https://doi.org/10.1007/s10484-004-0387-0
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https://doi.org/10.1111/psyp.12333
21. Kawecka Jaszcz K, Bilo G, Drozdz T, Debicka Dabrowska D, Kielbasa G, Malfatto G, et al. Effects of device guided slow breathing training on exercise capacity, cardiac function, and respiratory patterns during sleep in male and female patients with chronic heart failure. Pol Arch Intern Med. 2017;127(1):8–15.
https://doi.org/10.20452/pamw.3890
22. Sellakumar GK. Effect of slow-deep breathing exercise to reduce anxiety among adolescent school students in a selected higher secondary school in Coimbatore. India. J Psychol Educ Res. 2015;23(1):54–72.
23. Yuen AWC, Sander JW. Can slow breathing exercises improve seizure control in people with refractory epilepsy? A hypothesis. Epilepsy Behav. 2010;18:331–334.
https://doi.org/10.1016/j.yebeh.2010.05.019
24. Hayano J, Mukai S, Sakakibara M, Okada A, Takata K, Fujinami T. Effects of respiratory interval on vagal modulation of heart rate. Am J Physiol. 1994;267(1 Pt 2):33–40.
https://doi.org/10.1152/ajpheart.1994.267.1.H33
25. Strauss-Blasche G, Moser M, Voica M, McLeod DR, Klammer N, Marktl W. Relative timing of inspiration and expiration affects respiratory sinus arrhythmia. Clin Exp Pharmacol Physiol. 2000;27:601–606.
https://doi.org/10.1046/j.1440-1681.2000.03306.x
26. Van Diest I, Verstappen K, Aubert AE, Widjaja D, Vansteenwegen D, Vlemincx E. Inhalation/exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. Appl Psychophysiol Biofeedback. 2014;39(3-4):171–80.
27. Klintworth A, Ajtay Z, Paljunite A, Szabados S, Hejjel L. Heart rate asymmetry follows the inspiration/expiration ratio in healthy volunteers. Physiol Meas. 2012;33(10):1717–1731.
https://doi.org/10.1088/0967-3334/33/10/1717
28. Wang YP, Kuo TB, Lai CT, Chu JW, Yang CC. Effects of respiratory time ratio on heart rate variability and spontaneous baroreflex sensitivity. J Appl Physiol. 2013;115(11):1648–1655.
https://doi.org/10.1152/japplphysiol.00163.2013
29. De Couck M, Caers R, Musch L, Fliegauf J, Giangreco A, Gidron Y. How breathing can help you make better decisions: Two studies on the effects of breathing patterns on heart rate variability and decision-making in business cases. Int J Psychophysiol. 2019;139:1–9.
https://doi.org/10.1016/j.ijpsycho.2019.02.011
30. Burr RL. Interpretation of normalized spectral heart rate variability indices in sleep research: a critical review. Sleep. 2007;30(7):913–919.
https://doi.org/10.1093/sleep/30.7.913
31. Das KC, Ferdousi S. Effect of slow breathing exercise on non-linear heart rate variability in transfusion dependent thalassemic patients. J Bangladesh Soc Physiol. 2019;14(1):26–32.
https://doi.org/10.3329/jbsp.v14i1.41998
32. Mourya M, Mahajan AS, Singh NP, Jain AK. Effect of slow- fast breathing exercises on autonomic functions in patients with essential hypertension. J Altern Complement Med. 2009;15(7):711–717.
https://doi.org/10.1089/acm.2008.0609
33. Yesmin J, Begum N, Ferdousi S. Effect on time domain parameters of HRV after slow breathing exercise in type 2 diabetes mellitus. J Bangladesh Soc Physiol. 2017;12(1):15–20.
https://doi.org/10.3329/jbsp.v12i1.33923
34. Lee J, Kwon Y, Kim K. The effect of chest expansion and pulmonary function of stroke patients after breathing exercise. J Korean Phys Ther. 2009:21(3):25–32.
35. Zou Y, Zhao X, Hou YY, Liu TWQ, Huang YH, Wang WH. Meta-analysis of effects of voluntary slow breathing exercises for control of heart rate and blood pressure in patients with cardiovascular diseases. Am J Cardiol. 2017;120:148–153.
https://doi.org/10.1016/j.amjcard.2017.03.247
36. Jerath R, Edry JW, Barnes VA, Jerath V. Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Med Hypotheses. 2006;67:566–571.
https://doi.org/10.1016/j.mehy.2006.02.042
37. Dhungel KU, Malhotra V, Sarkar D, Parajapati R. Effect of alternate nostril breathing exercise on cardiorespiratory functions. Nepal Med Coll J. 2008;10:25–27.
38. Tyagi A, Cohen M. Yoga and heart rate variability: A comprehensive review of the literature. Int J Yoga. 2016;9:97–113.
https://doi.org/10.4103/0973-6131.183712
39. Turankar AV, Jain S, Patel SB, Sinha SR, Joshi AD, Vallish BN, et al. Effects of slow breathing exercise on cardiovascular functions, pulmonary functions & galvanic skin resistance in healthy human volunteers-a pilot study. Indian J Med Res. 2013;137(5):916.
40. Kuppusamy M, Kamaldeen D, Pitani R, Amaldas J, Ramasamy P, Shanmugam P, et al. Effects of yoga breathing practice on heart rate variability in healthy adolescents: a randomized controlled trial. Integr Med Res. 2020;9(1):28–32.
https://doi.org/10.1016/j.imr.2020.01.006
41. Tharion E, Samuel P, Rajalakshmi R, Gnanasenthil G, Subramanian RK. Influence of deep breathing exercise on spontaneous respiratory rate and heart rate variability: a randomised controlled trial in healthy subjects. Indian J Physiol Pharmacol. 2012;56(1):80–87.
2. Myllymaki T, Rusko H, Syvaoja H, Juuti T, Kinnunen ML, Kyrolainen H. Effects of exercise intensity and duration on nocturnal heart rate variability and sleep quality. Eur J Appl Physiol. 2012;112:801–809.
https://doi.org/10.1007/s00421-011-2034-9
3. Grieco CR, Colberg SR, Somma CT, Thompsan AG, Vinik AI. Acute effect of breathing exercises on heart rate variability in type 2 diabetes: a pilot study. J Altern Complement Med. 2014;20(8):642–648.
https://doi.org/10.1089/acm.2013.0280
4. Borresan J, Lambert MI. Autonomic control of heart rate during and after exercise. Sports Med. 2008;38(8):633–646.
https://doi.org/10.2165/00007256-200838080-00002
5. Saboul D, Pialoux V, Hautier C. The breathing effect of the LF/HF ratio in the heart rate variability measurements of athletes. Eur J Sport Sci. 2014;14(sup1):S282–S288.
https://doi.org/10.1080/17461391.2012.691116
6. Aras D, Akalan C, Koz M, İleri M. Does long term sport rock climbing training affect on echocardiography and heart rate variability in sedentary adults? A randomized, and controlled study. J Appl Exerc Physiol. 2016;5(1):26–31.
7. Telles S, Raghavendra BR, Naveen KV, Manjunath NK, Kumar S, Subramanya P. Changes in autonomic variables following two meditative states described in yoga texts. J Altern Complement Med. 2013;19:35–42.
https://doi.org/10.1089/acm.2011.0282
8. Ostariz ES, Ramon ML, Arroyos DC, Alvares SI, Edo PC, Sahun CB, et al. Post-exercise left ventricular dysfunction measured after a long-duration cycling event. BMC Res Notes. 2013;6(211):1–5.
https://doi.org/10.1186/1756-0500-6-211
9. Aras D, Karakoc B, Koz M, Bizati O. The effects active recovery and carbohydrate intake on HRV during 48 hours in athletes after a vigorous-intensity physical activity. Sci Sports. 2017;32:295–302.
https://doi.org/10.1016/j.scispo.2017.04.010
10. Aubert AE, Seps B, Beckers F. Heart rate variability in athletes. Sports Med. 2003;33:889–919.
https://doi.org/10.2165/00007256-200333120-00003
11. Williams S, Booton T, Watson M, Rowland D, Altini M. Heart Rate Variability is a moderating factor in the workload-injury relationship of competitive CrossFitt athletes. J Sports Sci Med. 2017;16:443–449.
12. Edwards SD. A psychology of breathing methods. Int J Ment Health Promot. 2005;7(4):30–36.
https://doi.org/10.1080/14623730.2005.9721958
13. Pal GK, Velkumary S, Madanmohan. Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian J Med Res. 2004;120:115–121.
14. Sakakibara M, Hayano J. Effect of slowed respiration on cardiac parasympathetic response to threat. Psychosom Med. 1996;58:32–37.
15. Meles E, Giannattasio C, Failla M, Gentile G, Capra A, Mancia G. Nonpharmacologic treatment of hypertension by respiratory exercise in the home setting. Am J Hypertens. 2004;17:370–374.
https://doi.org/10.1016/j.amjhyper.2003.12.009
16. Jones CU, Sangthog B, Pachirat O. An inspiratory load enhances the antihypertensive effects of home-based training with slow breathing: a randomised trial. J Physiother. 2010;56:179–186.
https://doi.org/10.1016/S1836-9553(10)70023-0
17. Han JW, Kim YM. Effect of breathing exercises combined with dynamic upper- extremity exercises on the pulmonary function of young adults. J Back Musculoskelet Rehabil. 2018;31:405–409.
https://doi.org/10.3233/BMR-170823
18. Ferdousi S, Afreen KN, Algin S. effect of slow breathing exercise on forced vital capacity and forced expiratory volume in patients with major depressive disorder. Bangladesh Med Res Counc Bull. 2018;44:118–123.
https://doi.org/10.3329/bmrcb.v44i3.39934
19. Khalsa SB. Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries. Appl Psychophysiol Biofeedback. 2004;29(4):269–278.
https://doi.org/10.1007/s10484-004-0387-0
20. Tsai HJ, Kuo TBJ, Lee GS, Young CCH. Efficacy of paced breathing for insomnia: Enhances vagal activity and improves sleep quality. Psychophysiology. 2015;52:388–396.
https://doi.org/10.1111/psyp.12333
21. Kawecka Jaszcz K, Bilo G, Drozdz T, Debicka Dabrowska D, Kielbasa G, Malfatto G, et al. Effects of device guided slow breathing training on exercise capacity, cardiac function, and respiratory patterns during sleep in male and female patients with chronic heart failure. Pol Arch Intern Med. 2017;127(1):8–15.
https://doi.org/10.20452/pamw.3890
22. Sellakumar GK. Effect of slow-deep breathing exercise to reduce anxiety among adolescent school students in a selected higher secondary school in Coimbatore. India. J Psychol Educ Res. 2015;23(1):54–72.
23. Yuen AWC, Sander JW. Can slow breathing exercises improve seizure control in people with refractory epilepsy? A hypothesis. Epilepsy Behav. 2010;18:331–334.
https://doi.org/10.1016/j.yebeh.2010.05.019
24. Hayano J, Mukai S, Sakakibara M, Okada A, Takata K, Fujinami T. Effects of respiratory interval on vagal modulation of heart rate. Am J Physiol. 1994;267(1 Pt 2):33–40.
https://doi.org/10.1152/ajpheart.1994.267.1.H33
25. Strauss-Blasche G, Moser M, Voica M, McLeod DR, Klammer N, Marktl W. Relative timing of inspiration and expiration affects respiratory sinus arrhythmia. Clin Exp Pharmacol Physiol. 2000;27:601–606.
https://doi.org/10.1046/j.1440-1681.2000.03306.x
26. Van Diest I, Verstappen K, Aubert AE, Widjaja D, Vansteenwegen D, Vlemincx E. Inhalation/exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. Appl Psychophysiol Biofeedback. 2014;39(3-4):171–80.
27. Klintworth A, Ajtay Z, Paljunite A, Szabados S, Hejjel L. Heart rate asymmetry follows the inspiration/expiration ratio in healthy volunteers. Physiol Meas. 2012;33(10):1717–1731.
https://doi.org/10.1088/0967-3334/33/10/1717
28. Wang YP, Kuo TB, Lai CT, Chu JW, Yang CC. Effects of respiratory time ratio on heart rate variability and spontaneous baroreflex sensitivity. J Appl Physiol. 2013;115(11):1648–1655.
https://doi.org/10.1152/japplphysiol.00163.2013
29. De Couck M, Caers R, Musch L, Fliegauf J, Giangreco A, Gidron Y. How breathing can help you make better decisions: Two studies on the effects of breathing patterns on heart rate variability and decision-making in business cases. Int J Psychophysiol. 2019;139:1–9.
https://doi.org/10.1016/j.ijpsycho.2019.02.011
30. Burr RL. Interpretation of normalized spectral heart rate variability indices in sleep research: a critical review. Sleep. 2007;30(7):913–919.
https://doi.org/10.1093/sleep/30.7.913
31. Das KC, Ferdousi S. Effect of slow breathing exercise on non-linear heart rate variability in transfusion dependent thalassemic patients. J Bangladesh Soc Physiol. 2019;14(1):26–32.
https://doi.org/10.3329/jbsp.v14i1.41998
32. Mourya M, Mahajan AS, Singh NP, Jain AK. Effect of slow- fast breathing exercises on autonomic functions in patients with essential hypertension. J Altern Complement Med. 2009;15(7):711–717.
https://doi.org/10.1089/acm.2008.0609
33. Yesmin J, Begum N, Ferdousi S. Effect on time domain parameters of HRV after slow breathing exercise in type 2 diabetes mellitus. J Bangladesh Soc Physiol. 2017;12(1):15–20.
https://doi.org/10.3329/jbsp.v12i1.33923
34. Lee J, Kwon Y, Kim K. The effect of chest expansion and pulmonary function of stroke patients after breathing exercise. J Korean Phys Ther. 2009:21(3):25–32.
35. Zou Y, Zhao X, Hou YY, Liu TWQ, Huang YH, Wang WH. Meta-analysis of effects of voluntary slow breathing exercises for control of heart rate and blood pressure in patients with cardiovascular diseases. Am J Cardiol. 2017;120:148–153.
https://doi.org/10.1016/j.amjcard.2017.03.247
36. Jerath R, Edry JW, Barnes VA, Jerath V. Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Med Hypotheses. 2006;67:566–571.
https://doi.org/10.1016/j.mehy.2006.02.042
37. Dhungel KU, Malhotra V, Sarkar D, Parajapati R. Effect of alternate nostril breathing exercise on cardiorespiratory functions. Nepal Med Coll J. 2008;10:25–27.
38. Tyagi A, Cohen M. Yoga and heart rate variability: A comprehensive review of the literature. Int J Yoga. 2016;9:97–113.
https://doi.org/10.4103/0973-6131.183712
39. Turankar AV, Jain S, Patel SB, Sinha SR, Joshi AD, Vallish BN, et al. Effects of slow breathing exercise on cardiovascular functions, pulmonary functions & galvanic skin resistance in healthy human volunteers-a pilot study. Indian J Med Res. 2013;137(5):916.
40. Kuppusamy M, Kamaldeen D, Pitani R, Amaldas J, Ramasamy P, Shanmugam P, et al. Effects of yoga breathing practice on heart rate variability in healthy adolescents: a randomized controlled trial. Integr Med Res. 2020;9(1):28–32.
https://doi.org/10.1016/j.imr.2020.01.006
41. Tharion E, Samuel P, Rajalakshmi R, Gnanasenthil G, Subramanian RK. Influence of deep breathing exercise on spontaneous respiratory rate and heart rate variability: a randomised controlled trial in healthy subjects. Indian J Physiol Pharmacol. 2012;56(1):80–87.
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2021-02-25
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Sürücü CE, Güner S, Cüce C, Aras D, Akça F, Arslan E, Birol A, Uğurlu A. The effects of six-week slow, controlled breathing exercises on heart rate variability in physically active, healthy individuals. Pedagogy of Physical Culture and Sports. 2021;25(1):4-9. https://doi.org/10.15561/26649837.2021.0101
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