One-Minute Reset

Benefits from one session of deep and slow breathing on vagal tone

This study tested the effects of deep and slow breathing (DSB) with a low inhale/exhale ratio (longer exhale than inhale) on physiological stress and anxiety in older (n=22) and younger (n=25) adults. Participants performed 5 minutes of DSB, starting with equal 4-second inhale/exhale and progressing to 4 seconds inhale and 6 seconds exhale. DSB significantly increased high-frequency (HF) power, indicating enhanced parasympathetic (vagal) activity, and reduced state anxiety in both age groups. The HF power increase was notably higher in older adults. Unlike equal-ratio breathing, DSB specifically boosted vagal tone without balancing sympato-vagal activity, promoting relaxation. Results suggest DSB effectively manages state anxiety, especially in older adults.