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TAP-RDN-0080

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TAP reading note: Comparing the Effects of Square, 4–7-8, and 6 Breaths-per-Minute Breathing Conditions on Heart Rate Variability, CO2 Levels, and Mood

Six-breaths-per-minute conditions increased HRV more than square or 4–7–8 breathing during practice. The experiment did not establish a meaningful mood or blood-pressure benefit; mild over-breathing occurred with the six-breath conditions.

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TAP ID
TAP-RDN-0080
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Research reading note
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v1.0 · English ↗
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Published
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The Allostasis Project
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TAP Editorial Team
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https://tcite.org/TAP-RDN-0080
Original publication

Comparing the Effects of Square, 4–7-8, and 6 Breaths-per-Minute Breathing Conditions on Heart Rate Variability, CO2 Levels, and Mood

Joshua Marchant · Inna Khazan · Mikel Cressman · Patrick Steffen
Applied Psychophysiology and Biofeedback · 2025

DOI: 10.1007/s10484-025-09688-z ↗

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Project informationPrivacy PolicyProject informationContactAssessmentTAP Load & Recovery ProfileMethodsLoad & Recovery Profile: Methods & DevelopmentExploreQuestions about Human AdaptationExploreMeasurement & InterpretationReading guide · Essential 35Load & Recovery: Six Research DirectionsReading guide · Essential 5Allostatic LoadReading guide · Essential 5Recovery ScienceReading guide · Essential 5Reserve & ResilienceReading guide · Essential 5MeasurementFoundationsLoadFoundationsWhat Is Allostasis? Predictive Regulation and HomeostasisFoundationsRecoveryFoundationsWhat Is Allostatic Load? Meaning and MeasurementFoundationsPhysiological ReserveFoundationsResilienceFeaturesHow Is Allostatic Load Measured? Biomarkers, Scores and LimitsFeaturesRecovery Is Not RestFeaturesWhat Is Resilience Nutrition?FeaturesModels of Adaptation: What Different Frameworks ExplainFeaturesTAP Human Adaptation FrameworkFeaturesAre Recovery and Resilience the Same Thing?FeaturesCan Physiological Reserve Be Improved? Ageing, Exercise and RecoveryFeaturesCan Underfueling Affect Recovery?FeaturesCan Weekend Catch-Up Sleep Make Up for a Week of Short Sleep?FeaturesCyclic Sighing, Slow Breathing or Box Breathing: What Does the Evidence Show?FeaturesDoes Recovery Always Mean Returning to the Same Baseline?FeaturesHow Does Nutrition Influence Recovery? What Human Studies Can Tell UsFeaturesHow Is Recovery from Stress Measured?FeaturesPerseverative Cognition: Why Can Stress Outlast an Event?FeaturesPhysiological Reserve: Meaning, Examples and ResilienceFeaturesProtein Intake vs Timing: Daily Amount, Meals and ExerciseFeaturesWhat Can HRV Tell Us About Recovery?FeaturesWhat Does Your Wearable’s Recovery Score Actually Tell You?FeaturesWhat Is Sleep Rebound? Sleep Debt, REM Rebound and RecoveryFeaturesWhat Is a Normal HRV? Personal Baselines, RMSSD and SDNNFeaturesWhy Can Stress Responses Continue After Work Ends?FeaturesWhy Does HRV Drop? How to Read a Low Value in ContextFeaturesWhy Feeling Better Doesn’t Always Mean Fully RecoveredMethods & projectEvidence grading & methodsMethods & projectEditorial & scientific standardsMethods & projectAbout the projectResearch · 1988Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion.Research · 1993The 'Trier Social Stress Test'--a tool for investigating psychobiological stress responses in a laboratory settingResearch · 1993Stress and the individual. Mechanisms leading to diseaseResearch · 1998Protective and damaging effects of stress mediatorsResearch · 2001Frailty in older adults: evidence for a phenotypeResearch · 2003Two formulas for computation of the area under the curve represent measures of total hormone concentration versus time-dependent changeResearch · 2003The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivationResearch · 2004Acute stressors and cortisol responses: a theoretical integration and synthesis of laboratory researchResearch · 2006The perseverative cognition hypothesis: a review of worry, prolonged stress-related physiological activation, and healthResearch · 2006Psychosocial, hemostatic, and inflammatory correlates of delayed poststress blood pressure recoveryResearch · 2007The Recovery Experience Questionnaire: development and validation of a measure for assessing recuperation and unwinding from workResearch · 2009The Reactive Scope Model — A new model integrating homeostasis, allostasis, and stressResearch · 2009Go no-go performance under psychosocial stress: beneficial effects of implementation intentionsResearch · 2010Neurobehavioral dynamics following chronic sleep restriction: dose-response effects of one night for recoveryResearch · 2010Greater cardiovascular responses to laboratory mental stress are associated with poor subsequent cardiovascular risk status: a meta-analysis of prospective evidenceResearch · 2010Allostatic load biomarkers of chronic stress and impact on health and cognitionResearch · 2011Stress- and Allostasis-Induced Brain PlasticityResearch · 2012Job strain as a risk factor for coronary heart disease: a collaborative meta-analysis of individual participant dataResearch · 2012Enhanced emotional reactivity after selective REM sleep deprivation in humans: an fMRI studyResearch · 2012Allostasis: a model of predictive regulationResearch · 2012A meta-analysis of heart rate variability and neuroimaging studies: implications for heart rate variability as a marker of stress and healthResearch · 2012Protein supplementation improves physical performance in frail elderly people: a randomized, double-blind, placebo-controlled trialResearch · 2013Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesisResearch · 2013The LF/HF ratio does not accurately measure cardiac sympatho-vagal balanceResearch · 2013Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performanceResearch · 2013Sleep drives metabolite clearance from the adult brainResearch · 2014Monitoring training status with HR measures: do all roads lead to Rome?Research · 2014Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trialResearch · 2014Clarifying the roles of homeostasis and allostasis in physiological regulationResearch · 2014Resilience definitions, theory, and challenges: interdisciplinary perspectivesResearch · 2015Recovery from job stress: The stressor-detachment model as an integrative frameworkResearch · 2016Physiological concomitants of perseverative cognition: A systematic review and meta-analysisResearch · 2016The effects of acute stress on core executive functions: A meta-analysis and comparison with cortisolResearch · 2016Successfully leaving work at work: The self-regulatory underpinnings of psychological detachmentResearch · 2016Blood Pressure and Fibrinogen Responses to Mental Stress as Predictors of Incident Hypertension over an 8-Year PeriodResearch · 2016Physical Resilience in Older Adults: Systematic Review and Development of an Emerging ConstructResearch · 2017Diurnal cortisol slopes and mental and physical health outcomes: A systematic review and meta-analysisResearch · 2017The Trier Social Stress Test: Principles and practiceResearch · 2017Evidence for a Large-Scale Brain System Supporting Allostasis and Interoception in HumansResearch · 2017Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research - Recommendations for Experiment Planning, Data Analysis, and Data ReportingResearch · 2017Diurnal Variation and Twenty-Four Hour Sleep Deprivation Do Not Alter Supine Heart Rate Variability in Healthy Male Young Adults.Research · 2017The impact of reduced worktime on sleep and perceived stress - a group randomized intervention study using diary dataResearch · 2017A Meta-Analysis on Antecedents and Outcomes of Detachment from WorkResearch · 2017Multi-parameter comparison of a standardized mixed meal tolerance test in healthy and type 2 diabetic subjects: the PhenFlex challengeResearch · 2018Recovery and Performance in Sport: Consensus StatementResearch · 2018A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsResearch · 2018Association between changes in heart rate variability during the anticipation of a stressful situation and the stress-induced cortisol responseResearch · 2018Quantifying resilience of humans and other animalsResearch · 2019Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery SleepResearch · 2019Resilience in Clinical Care: Getting a Grip on the Recovery Potential of Older AdultsResearch · 2019An introductory guide to conducting the Trier Social Stress TestResearch · 2019The persistent effect of acute psychosocial stress on heart rate variabilityResearch · 2019Protein supplementation improves lean body mass in physically active older adults: a randomized placebo-controlled trialResearch · 2020Effect of Multimodal Prehabilitation vs Postoperative Rehabilitation on 30-Day Postoperative Complications for Frail Patients Undergoing Resection of Colorectal Cancer: A Randomized Clinical TrialResearch · 2020Kinetics and Interrelations of the Renin Aldosterone Response to Acute Psychosocial Stress: A Neglected Stress SystemResearch · 2020The effects of acute work stress and appraisal on psychobiological stress responses in a group office environmentResearch · 2020A systematic review of the Trier Social Stress Test methodology: Issues in promoting study comparison and replicable researchResearch · 2020Whitepaper: Defining and investigating cognitive reserve, brain reserve, and brain maintenanceResearch · 2021Health effects of psychological interventions for worry and rumination: A meta-analysisResearch · 2021Longitudinal analysis of blood markers reveals progressive loss of resilience and predicts human lifespan limitResearch · 2021Leaving Work at Work: A Meta-Analysis on Employee Recovery From WorkResearch · 2022"Give me a break!" 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A Systematic Review with Meta-AnalysisResearch · 2025Validation of nocturnal resting heart rate and heart rate variability in consumer wearablesResearch · 2025Readiness, recovery, and strain: an evaluation of composite health scores in consumer wearablesResearch · 2025Physiological and psychological responses to acute stress: A meta-analysis of the 171 studies of Trier Social Stress Test including 8452 healthy adultsResearch · 2025Resilience phenotypes derived from an active inference account of allostasisResearch · 2025A meta-analysis of the influence of work connectivity behavior after-hours on employees: The mediating role of work autonomy and psychological detachmentResearch · 2025Comparing the Effects of Square, 4–7-8, and 6 Breaths-per-Minute Breathing Conditions on Heart Rate Variability, CO2 Levels, and MoodResearch · 2025The Effect of Protein Supplementation and Playing Time on Recovery Kinetics During a Congested Basketball Schedule.Research · 2025Inter- and Intrapersonal Associations Between Physiology and Mental Health: A Longitudinal Study Using Wearables and Mental Health SurveysResearch · 2025Cardiac vagal recovery following acute psychological stress in human adults: A scoping reviewResearch · 2026Allostatic (over) load measurement: Workflow and repositoryResearch · 2026Real-world effects of alcohol on heart rate, sleep, and physical activity by age and sex.Research · 2026A reporting checklist for human and animal heart rate variability researchResearch · 2026Acute effects of binge drinking following aerobic exercise on autonomic and hemodynamic recovery in young men: a randomized crossover trial.Research · 2026Acute sleep rebound following sleep restriction is associated with reduced mortality riskResearch · 2026Predicting acute stress recovery: A resilience index of physiological responses to Trier Social Stress TestResearch · 2026Perseverative cognition and vagally mediated heart rate variability in laboratory studies: A series of meta-analysesResearch · 2026How the Acute Psychosocial Stress Response Ends: A Post-Stressor Transition Model of Glucocorticoid Feedback, Vagal Re-Engagement, and Frontolimbic Context UpdatingResearch · 2026Building an ontology of resilience: Insights from the physical resilience literatureResearch · 2026Measuring the biological embedding of chronic stress: Allostatic load algorithms and cancer risk in a prospective cohort.Research · 2026Simply breathing anxiety away? A pilot, just-in-time ecological momentary intervention study of one-minute cyclic sighing versus box breathing as tools for acute anxiety reduction and attention promotion in real lifeResearch · 2026Pilot study of the impact of weekend sleep restriction and recovery sleep on metabolic and cardiovascular risk indicators: Results from a randomized crossover clinical trialResearch · 2026Protein supplementation and resistance training-induced strength gains in young adults: a meta-analysisTAP Record · TAP-CON-0001LoadTAP Record · TAP-CON-0002What Is Allostasis? Predictive Regulation and HomeostasisTAP Record · TAP-CON-0003RecoveryTAP Record · TAP-CON-0004What Is Allostatic Load? Meaning and MeasurementTAP Record · TAP-CON-0005Physiological ReserveTAP Record · TAP-CON-0006ResilienceTAP Record · TAP-FTR-0001How Is Allostatic Load Measured? Biomarkers, Scores and LimitsTAP Record · TAP-FTR-0002Recovery Is Not RestTAP Record · TAP-FTR-0009What Is Resilience Nutrition?TAP Record · TAP-FTR-0008Models of Adaptation: What Different Frameworks ExplainTAP Record · TAP-MDL-0001TAP Human Adaptation FrameworkTAP Record · TAP-FTR-0006Are Recovery and Resilience the Same Thing?TAP Record · TAP-FTR-0017Can Physiological Reserve Be Improved? Ageing, Exercise and RecoveryTAP Record · TAP-FTR-0015Can Underfueling Affect Recovery?TAP Record · TAP-FTR-0013Can Weekend Catch-Up Sleep Make Up for a Week of Short Sleep?TAP Record · TAP-FTR-0018Cyclic Sighing, Slow Breathing or Box Breathing: What Does the Evidence Show?TAP Record · TAP-FTR-0007Does Recovery Always Mean Returning to the Same Baseline?TAP Record · TAP-FTR-0012How Does Nutrition Influence Recovery? What Human Studies Can Tell UsTAP Record · TAP-REV-0001How Is Recovery from Stress Measured?TAP Record · TAP-FTR-0016Perseverative Cognition: Why Can Stress Outlast an Event?TAP Record · TAP-FTR-0004Physiological Reserve: Meaning, Examples and ResilienceTAP Record · TAP-FTR-0020Protein Intake vs Timing: Daily Amount, Meals and ExerciseTAP Record · TAP-FTR-0005What Can HRV Tell Us About Recovery?TAP Record · TAP-FTR-0011What Does Your Wearable’s Recovery Score Actually Tell You?TAP Record · TAP-FTR-0019What Is Sleep Rebound? Sleep Debt, REM Rebound and RecoveryTAP Record · TAP-FTR-0021What Is a Normal HRV? Personal Baselines, RMSSD and SDNNTAP Record · TAP-FTR-0010Why Can Stress Responses Continue After Work Ends?TAP Record · TAP-FTR-0014Why Does HRV Drop? 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Mechanisms leading to diseaseTAP Record · TAP-RDN-0002TAP reading note: Protective and damaging effects of stress mediatorsTAP Record · TAP-RDN-0067TAP reading note: Frailty in older adults: evidence for a phenotypeTAP Record · TAP-RDN-0101TAP reading note: Two formulas for computation of the area under the curve represent measures of total hormone concentration versus time-dependent changeTAP Record · TAP-RDN-0003TAP reading note: The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivationTAP Record · TAP-RDN-0050TAP reading note: Acute stressors and cortisol responses: a theoretical integration and synthesis of laboratory researchTAP Record · TAP-RDN-0016TAP reading note: The perseverative cognition hypothesis: a review of worry, prolonged stress-related physiological activation, and healthTAP Record · TAP-RDN-0099TAP reading note: Psychosocial, hemostatic, and inflammatory correlates of delayed poststress blood pressure recoveryTAP Record · TAP-RDN-0020TAP reading note: The Recovery Experience Questionnaire: development and validation of a measure for assessing recuperation and unwinding from workTAP Record · TAP-RDN-0032TAP reading note: The Reactive Scope Model — A new model integrating homeostasis, allostasis, and stressTAP Record · TAP-RDN-0104TAP reading note: Go no-go performance under psychosocial stress: beneficial effects of implementation intentionsTAP Record · TAP-RDN-0024TAP reading note: Neurobehavioral dynamics following chronic sleep restriction: dose-response effects of one night for recoveryTAP Record · TAP-RDN-0004TAP reading note: Greater cardiovascular responses to laboratory mental stress are associated with poor subsequent cardiovascular risk status: a meta-analysis of prospective evidenceTAP Record · TAP-RDN-0013TAP reading note: Allostatic load biomarkers of chronic stress and impact on health and cognitionTAP Record · TAP-RDN-0005TAP reading note: Stress- and Allostasis-Induced Brain PlasticityTAP Record · TAP-RDN-0060TAP reading note: Job strain as a risk factor for coronary heart disease: a collaborative meta-analysis of individual participant dataTAP Record · TAP-RDN-0079TAP reading note: Enhanced emotional reactivity after selective REM sleep deprivation in humans: an fMRI studyTAP Record · TAP-RDN-0006TAP reading note: Allostasis: a model of predictive regulationTAP Record · TAP-RDN-0053TAP reading note: A meta-analysis of heart rate variability and neuroimaging studies: implications for heart rate variability as a marker of stress and healthTAP Record · TAP-RDN-0038TAP reading note: Protein supplementation improves physical performance in frail elderly people: a randomized, double-blind, placebo-controlled trialTAP Record · TAP-RDN-0037TAP reading note: Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesisTAP Record · TAP-RDN-0018TAP reading note: The LF/HF ratio does not accurately measure cardiac sympatho-vagal balanceTAP Record · TAP-RDN-0026TAP reading note: Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performanceTAP Record · TAP-RDN-0062TAP reading note: Sleep drives metabolite clearance from the adult brainTAP Record · TAP-RDN-0044TAP reading note: Monitoring training status with HR measures: do all roads lead to Rome?TAP Record · TAP-RDN-0076TAP reading note: Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trialTAP Record · TAP-RDN-0012TAP reading note: Clarifying the roles of homeostasis and allostasis in physiological regulationTAP Record · TAP-RDN-0029TAP reading note: Resilience definitions, theory, and challenges: interdisciplinary perspectivesTAP Record · TAP-RDN-0007TAP reading note: Recovery from job stress: The stressor-detachment model as an integrative frameworkTAP Record · TAP-RDN-0017TAP reading note: Physiological concomitants of perseverative cognition: A systematic review and meta-analysisTAP Record · TAP-RDN-0103TAP reading note: The effects of acute stress on core executive functions: A meta-analysis and comparison with cortisolTAP Record · TAP-RDN-0040TAP reading note: Successfully leaving work at work: The self-regulatory underpinnings of psychological detachmentTAP Record · TAP-RDN-0100TAP reading note: Blood Pressure and Fibrinogen Responses to Mental Stress as Predictors of Incident Hypertension over an 8-Year PeriodTAP Record · TAP-RDN-0008TAP reading note: Physical Resilience in Older Adults: Systematic Review and Development of an Emerging ConstructTAP Record · TAP-RDN-0051TAP reading note: Diurnal cortisol slopes and mental and physical health outcomes: A systematic review and meta-analysisTAP Record · TAP-RDN-0105TAP reading note: The Trier Social Stress 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A pilot, just-in-time ecological momentary intervention study of one-minute cyclic sighing versus box breathing as tools for acute anxiety reduction and attention promotion in real lifeTAP Record · TAP-RDN-0042TAP reading note: Pilot study of the impact of weekend sleep restriction and recovery sleep on metabolic and cardiovascular risk indicators: Results from a randomized crossover clinical trialTAP Record · TAP-RDN-0085TAP reading note: Protein supplementation and resistance training-induced strength gains in young adults: a meta-analysisTAP Record · TAP-MTH-0002Same Biomarkers, Different ScoresTAP Record · TAP-ASM-0001TAP Load & Recovery ProfileTAP Record · TAP-MTH-0001Load & Recovery Profile: Methods & DevelopmentTAP Record · TAP-FIG-0001Human Adaptation MapTAP Record · TAP-FIG-0002Recovery trajectoriesTAP Record · TAP-STD-0001Citation & Reuse