Heart Rate Variability and Mood State Changes in Three Yoga Breathing Practices: A Randomized Crossover Trial

Previously, three yoga breathing practices showed varying short-term effects on heart rate variability (HRV) when studied separately. The present study assessed the effects of the three yoga breathing practices on HRV, respiration, and mood states in a randomized crossover design, compared to two control conditions. There were 42 participants (mean age 23.64 ± 3.66 years, male:female ratio 1:1, with a mean of 43.62 ± 33.04 months of yoga breathing experience). Five sessions (with 15 minutes of intervention) were conducted on separate days in random order: bumblebee yoga breathing, bellows yoga breathing, high-frequency yoga breathing, breath awareness (as an interventional control), and quiet rest (as a noninterventional control). HRV, blood pressure, and respiration were assessed before, during, and after each session, whereas mood state was assessed before and after each session. Repeated-measures analysis of variance and post hoc tests showed increased low-frequency power, with a mean breath rate of 4 breaths per minute in bumblebee yoga breathing (where breathing was very slow, deep, and inhalation was shorter than exhalation), whereas in bellows yoga breathing (deep breathing, inhalation longer than exhalation, and marginal slowing) the root mean square of successive differences increased. In contrast, during high-frequency yoga breathing (where breathing was rapid, deep, and inhalation was longer than exhalation) root mean square of successive differences decreased (all comparisons were with the preceding state; p < 0.05). Pleasant and positive mood states increased following bumblebee yoga breathing, while pleasant mood states increased and negative mood states decreased following breath awareness. Bumblebee yoga breathing and bellows yoga breathing appeared to increase vagally mediated HRV, whereas high-frequency yoga breathing reduced it. As the participants were yoga-experienced and only short-term effects were reported, generalizability of the results is limited to experienced practitioners and acute effects.