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The physiological effects of slow breathing in the healthy human

This review provides a comprehensive overview of the physiological effects of slow breathing techniques (defined as 4-10 breaths per minute) in healthy humans. It documents significant impacts on the respiratory, cardiovascular, cardiorespiratory, and autonomic nervous systems, including enhanced diaphragm activity, improved ventilation efficiency, increased heart rate variability (HRV), respiratory sinus arrhythmia, baroreflex sensitivity, and optimal sympathovagal balance. Slow breathing at around 6 breaths per minute maximizes these benefits, such as increased HRV amplitude and baroreflex sensitivity, particularly with balanced inspiration/expiration ratios. These changes promote autonomic reactivity to stress and potential health optimization, with effects on blood pressure fluctuations, chemoreflex sensitivity, and cardiorespiratory coupling. The review highlights slow breathing's capacity to achieve physiological states associated with health and longevity.