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Optimal Breathing Practice and Breathing Awareness in a College Student Population
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Optimal Breathing Practice and Breathing Awareness in a College Student Population
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Journal Article
Optimal Breathing Practice and Breathing Awareness in a College Student Population
2012
Overview
College students are reporting higher levels of stress and feel they lack adequate coping mechanisms. The purpose of this pilot study was to determine how accurately students can estimate their resonant frequency breaths-per-minute (Optimal BPM) after engaging in 4 weeks of daily breathing practice. Specifically, we wanted to know if daily breathing practice would increase students' awareness of their breathing and improve their accuracy in identifying their current breathing rate. Increasing awareness of current bodily state is a key component of stress management and breathing practice has found to be particularly powerful in reducing stress and improving health. A total of 36 students participated in the study, with an average age of 21 years and 65% female. Optimal BPM was determined using the emWave PC power spectrum display in combination with the EZ-Air Breath Pacer loosely following the protocol for training subjects to breath at their resonant frequency in Lehrer et al. (2000). Students practiced breathing for an average of 20 min per day approximately 5 days a week over the 4-week period. At baseline, 24% of student accurately identified their current breathing rate. At the 4-week follow-up, 50% of students accurately identified their breathing rate. Students also reported decreased total stress (p < .01) and lower levels of headache, fatigue, etc. (p < .01) at the conclusion of the study. As time spent in breathing practice increased, levels of headache, etc., decreased (r = -.38, p = .01). Given the simplicity of breathing exercises and the wide availability of CDs and other portable equipment, breathing practice represents an excellent way to reduce stress and increase well-being in college student populations.
Publisher
Springer
