Structured slow deep breathing: Comparing the differences between practicing in an individual setting versus a group setting and its impact on well-being

Abstract

This study investigated whether a 5-day slow deep breathing (SDB) protocol (between 4-10 cycles of breath per minute) with extended exhalations, a type of body-oriented psychotherapy (BOP), impacted short-term (5 days post-intervention), and long-term (30 days post-intervention) well-being. Additionally, this study examined the impact of environment (e.g., individual vs. group) on the efficacy of the SDB protocol. BOP utilizes verbal and non-verbal body techniques to enhance self-awareness and foster patient communication. Group-based BOP has been shown to be particularly effective at promoting self-understanding and interpersonal connection. SDB has been associated with positive physiological changes and improved emotional regulation, immune function, heart rate variability, stress, anxiety, depression, and overall well-being. To assess the impact of (SDB) in individual and group environments, a between-subjects study was conducted comprised of 134 participants from multiple countries. Multiple aspects of the participants’ well-being were measured, including self-reported anxiety, depression, stress, mental and physical quality of life, and sleep. These standardized questionnaires were carried out at three different time points: pre-intervention, post-intervention, and after 30 days. The analysis involved examining the entire participant sample independently and comparing the effects within two distinct environments, group versus individual. The study's findings revealed that after five consecutive days of a 20-minute slow deep breathing (SDB) protocol with extended exhalations, perceived states of well-being significantly increased across all participants, regardless of the intervention environment. Furthermore, these results remained significant 30 days post-intervention. However, comparing the group to the individual setting did not yield significant results for performing better within a particular environment. Substantially higher compliance rates in the group setting suggest that social dynamics, including shared experiences and support, may enhance commitment to therapeutic practices and, by extension, yield better outcomes. Future research should aim to incorporate a broader range of methods, participant demographics, and an extended duration of study to fully understand the long-term effects and potential advantages of somatic interventions in varied settings.