Slow Breathing and Stress

carolynespel — Wed, 27 Feb 2013 23:46:10 +0000

Research Content:

Pramanic, T., Sharma, H.O., Mishra, S., Mishra, A., Prajapati, R., & Singh, S. (2009). Immediate effect of slow pace Bhastrika Pranayama on blood pressure and heart rate. Journal of Alternative and Complementary Medicine, 15, 293-295. Doi: 10.1089/acm.2008.0440.

Aim. Examine the effect of bhastrika pranayama, a slow yoga breathing practice, on immediate heart rate.

Method. Thirty-nine healthy adults were asked to breathe slowly (as trained) for 5 minutes. Blood pressure was measured before and after. 10 other healthy adults were asked to do the same exercise, however they first took hyoscine-N-butylmromide (Buscopan; blocks parasympathetic nervous system).

Results. The breathing practice reduced systolic and diastolic blood pressure (when subjects didn’t take Buscopan).

Conclusion. Conscious slow breathing practices may stimulate the parasympathetic nervous system, decreasing blood pressure. Slow breathing may have implications for immediate stress reduction and relaxation.

Research Topic:

Benefits of Breathing

Heart Disease

Relaxation and Stress Management

Mini-relaxation in the Workplace

carolynespel — Wed, 27 Feb 2013 23:41:48 +0000

Research Content:

Relaxation

Ponce, A.N., Lorber, W., Paul, J.J. Esterlis, I., Barzvi, A., Allen, G.J., & Pescatello, L.S. (2008). Comparisons of varying dosages of relaxation in a corporate setting: Effects on stress reduction. International Journal of Stress Management, 15, 396-407. Doi: 10.1037/a0013992.

Aim. Examine the effects of progressive muscle relaxation (PMR) and mini-relaxation (MR) on stress in a corporate workplace.

Method. Study 1. 104 employees received up to 3 PMR sessions of 7, 15, or 25 minutes; they recorded stress level (from 0-100) before and after each session, and the practice frequency between sessions

Study 2. 120 employees were provided with two-sessions of either PMR (15 minutes) or MR (four 1.5-2 minute breaks); they rated stress level before and after each session, and practice frequency between sessions.

Results. Study 1. 25 minutes of PMR predicted the most stress reduction, but shorter PMR also significantly reduced stress. More practice between workshops resulted in greater stress reduction.

Study 2. Both PMR and MR predict significantly lower stress after each session, but mini-breaks (MR) were associated with more frequent practice.

Conclusion. Relaxation decreases stress; short breaks are more likely to be practiced regularly.

Research Topic:

Benefits of Relaxation

Relaxation and Stress Management

Mood Management

Wellday At Work - Relaxation and Stress Management

Slow Breathing and Stress

Mini-relaxation in the Workplace