Researcher ORCID Identifier

0009-0007-3767-7954

Graduation Year

2024

Date of Submission

4-2024

Document Type

Open Access Senior Thesis

Award

Best Senior Thesis in Psychology

Degree Name

Bachelor of Arts

Department

Psychology

Reader 1

Wei-Chin Hwang

Reader 2

Stacey Doan

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Terms of Use for work posted in Scholarship@Claremont.

Rights Information

© 2024 Yuhan Kong

Abstract

Breathwork, or voluntary controlled breathing exercise, is central around the world for spiritual and well-being purposes. Most extant research has focused on slow breathing techniques and has found a range of benefitsin physiological (e.g., increase in parasympathetic tone) and psychological (e.g., reduction in depression, anxiety, stress) outcomes. Less explored is fast-paced breathwork, which may also be beneficial for mental and physical health. Wim Hof Breathing (WHB), a novel breathing technique that gained popularity in recent years, has been claimed to have a range of health benefits, including improving mental health, autonomic regulation and cardiovascular functioning. However, very limited scientific studies have examined these claims. In this randomized wait-list controlled experiment, we aim to examine the acute effects of practicing WHB and subsequent brief relaxation on anxiety, affect, mindfulness, and cardiac autonomic regulation. Forty college students (WHB intervention condition: n = 22, wait-list control: n = 18) completed a series of pre- and post-psychological and physiological assessments. Results indicated that, compared to controls, participants who completed the intervention evidenced reduced state anxiety and negative affect, increased positive affect and mindful awareness, reduced heart rate, and decreased sympathetic tone as measured by LF HRV and LF/HF ratio. However, no significant effects were found on other HRV parameters (i.e., HF HRV, RMSSD, and SDNN). These findings suggest that WHB may be beneficial in enhancing emotional well-being, improving mindfulness, and potentially in modulating autonomic functioning. Moreover, they indicate that fast-based respiratory exercises may also be an alternative therapeutic option. Future research is needed to explore the long-term potential benefits of WHB across diverse populations and settings.

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