The Effect of Breathing Cycles Program on Heart Rate and Sleep Parameters in Healthy Young Adults

Abstract

Background and Objective In recent years, sleep problems have been increasing globally, there exists an urgent need to develop a therapeutic program promoting sleep quality. This study investigated the effect of three types of deep breathing cycles programs on heart rate (HR) and sleep parameters in healthy young adults. Methods Thirty healthy participants were recruited. HR and sleep parameters were measured via a smartwatch in all participants for two consecutive days. Participants were randomized into the forced deep breathing cycles (FDBC), non-forced deep breathing cycles (N-FDBC) and breathing control (BC) groups, with each participant performing the breathing cycle programs before sleep latency for 30 minutes. Results N-FDBC showed a significant increase in sleep quality (p < 0.001), time in bed (p < 0.05), and total sleep time (p < 0.001), as well as a significant decrease in sleep latency and %awake during sleep (p < 0.001). During sleep, maximum HR, minimum HR, average awake HR during sleep, average light sleep HR, and average deep sleep HR were significantly lower (p < 0.01). For the FDBC group, significant increases in sleep latency (p < 0.05) and decreases in %awake during sleep (p < 0.05) were observed. HR before sleep was higher (p < 0.01). Average HR while awake during sleep and light sleep stages significantly decreased (p < 0.001). Such changes in all parameters were not observed after the BC group. Conclusions Our study demonstrates that N-FDBC yields clinical benefits by improving sleep quality and HR response during sleep in healthy adults.

Keywords

• breathing
• sleep
• heart rate