The Immediate Perceived and Physiological Stress-Lowering Effect of Slow-Paced Breathing in Daily Life

Objective: Relaxation techniques like slow-paced breathing (SPB) offer a learnable approach to managing stress, benefiting health and well-being. However, the effectiveness of SPB on acute stress in daily life remain unknown. This study examined the immediate effect of SPB on stress in daily life, considering perceiving SPB as natural as a moderator. Methods and Measures: In this 4-day intensive longitudinal study, 67 moderately stressed students were prompted three times daily (micro-randomized) to practice 5-minute guided SPB (804 observations). Perceived stress was assessed pre-post SPB and at no-exercise control times. Vagally-mediated heart rate variability (vmHRV) as an indicator of stress-related physiology (cardiac vagal activity) was assessed before, during and after SPB or control times. Perception of SPB as natural was assessed after exercises.Results: Per protocol Generalized Estimating Equations showed SPB lowered perceived stress compared to control times. vmHRV was higher during and after SPB compared to before but did not significantly differ from control times. When participants perceived SPB as more natural, perceived stress reduction was greater. Conclusion: SPB may help to immediately reduce perceived stress and increase vmHRV in daily life. Finding ways to ensure that SPB feels natural seems important to increase effectiveness in future stress management interventions.