Conscious Slower Breathing Predominates Parasympathetic Activity and Provides a Relaxing Effect, in Healthy Japanese Adult Women

Background: The optimal breathing pattern (BP) to effectively regulate autonomic nervous activity is yet to be determined. Objective: We aimed to clarify the effects of four BPs (BP-1, BP-2, BP-3, and BP-4) on autonomic nervous activity and mood changes. Methods: Eleven healthy adult female volunteers performed each BP in a sitting position for 5 min in a resting state. The time required for one breathing for BP-1 (30 breaths/min), BP-2 (20 breaths/min), BP-3 (15 breaths/min), and BP-4 (10 breaths/min) were 2 s, 3 s, 4 s, and 6 s, respectively. The inspiratory/expiratory time of one breathing was 1 s/1 s, 1 s/2 s, 2 s/2 s, and 2 s/4 s. The high-frequency component (HF) and low-frequency component (LF)/HF ratio during and before (control) performing a BP were calculated from heart rate variability data recorded using the wearable biometric information tracer M-BIT. Three mood changes, which are, “pleasure—unpleasure”, “relaxation—tension”, and “sleepiness—arousal”, in the subjects were assessed using the visual analog scale (VAS) before and after performing a BP. Results: Slower breathing induced an increase in HF power and a reduction in LF/HF ratio, indicating increased parasympathetic activity and decreased sympathetic dominance. Furthermore, VAS revealed that slower breathing increased the tendency to feel “pleasure”, “relaxation”, and “sleepiness”. Conclusion: Our results suggest that slower breathing predominates parasympathetic activity in the autonomic nervous system, resulting in a relaxing effect. This result may help lay the foundation for deriving breathing methods that efficiently regulate an individual’s autonomic activity.