{
  "schemaVersion": 1,
  "capturedAt": "2026-10-29T10:31:13.632Z",
  "sha256": "851f34c3177705f2a1cf7993737254e0c6609496075324574e638a4b176836d0",
  "work": {
    "type": "RDN",
    "kind": "note",
    "key": "balban-2023",
    "id": "TAP-RDN-0057",
    "locale": "en",
    "path": "/research/balban-2023/",
    "title": "TAP reading note: Brief structured respiration practices enhance mood and reduce physiological arousal",
    "description": "Brief daily breathing practice, particularly cyclic sighing, showed relative benefits for positive affect and respiratory rate. Between-group differences in negative affect and state anxiety were not significant, and HRV, resting heart rate and sleep did not change significantly. Mood benefits should be read alongside these null physiological findings.",
    "rights": "© The Allostasis Project. All rights reserved. Reproduction or adaptation requires separate permission, subject to applicable legal exceptions.",
    "version": "1.0",
    "updatedAt": "2026-10-29",
    "editorial": {
      "contentType": "evidence-review",
      "reviewState": "draft",
      "reviewedAt": null,
      "reviewedVersion": null,
      "updatedAt": "2026-10-29",
      "version": "1.0",
      "byline": "team",
      "author": null,
      "reviewer": null,
      "workflow": {
        "ai": {
          "usage": "used",
          "system": "OpenAI Codex",
          "scope": "Assisted source comparison, evidence extraction and bilingual research-note preparation. The materials consulted and unresolved scientific issues are specified in each note.",
          "version": "1.0",
          "tasks": [
            "Source comparison and evidence extraction",
            "Bilingual research-note drafting and editorial comparison"
          ]
        }
      },
      "revisions": [
        {
          "date": "2026-10-29",
          "version": "1.0",
          "description": "Added the breathing trial, including mood findings, null HRV/sleep results and household-allocation limitations."
        }
      ]
    },
    "original": {
      "id": "balban-2023",
      "title": "Brief structured respiration practices enhance mood and reduce physiological arousal",
      "authors": "Balban MY · Neri E · Kogon MM · Weed L · Nouriani B · Jo B · Holl G · Zeitzer JM · Spiegel D · Huberman AD",
      "journal": "Cell Reports Medicine",
      "year": "2023",
      "url": "https://doi.org/10.1016/j.xcrm.2022.100895",
      "doi": "10.1016/j.xcrm.2022.100895",
      "pmid": "36630953"
    },
    "references": [
      {
        "id": "balban-2023",
        "title": "Brief structured respiration practices enhance mood and reduce physiological arousal",
        "authors": "Balban MY · Neri E · Kogon MM · Weed L · Nouriani B · Jo B · Holl G · Zeitzer JM · Spiegel D · Huberman AD",
        "journal": "Cell Reports Medicine",
        "year": "2023",
        "url": "https://doi.org/10.1016/j.xcrm.2022.100895",
        "doi": "10.1016/j.xcrm.2022.100895",
        "pmid": "36630953"
      }
    ],
    "sections": [
      {
        "id": "finding",
        "title": "What the study found",
        "paragraphs": [
          "Brief daily breathing practice, particularly cyclic sighing, showed relative benefits for positive affect and respiratory rate. Between-group differences in negative affect and state anxiety were not significant, and HRV, resting heart rate and sleep did not change significantly. Mood benefits should be read alongside these null physiological findings."
        ]
      },
      {
        "id": "limits",
        "title": "Scope & limitations",
        "paragraphs": [
          "Remote exploratory trial of 108 people: mindfulness 24, cyclic sighing 30, box breathing 21 and cyclic hyperventilation with retention 33. Figure 4 physiological analyses included 100.",
          "Small groups, remotely estimated adherence, retrospective registration and no long-term follow-up constrain interpretation. Eight households received the same condition; consequences for statistical independence remain to be checked. Within-group improvement does not replace a between-group comparison."
        ]
      },
      {
        "id": "sample",
        "title": "Population & sample",
        "paragraphs": [
          "Remote exploratory trial of 108 people: mindfulness 24, cyclic sighing 30, box breathing 21 and cyclic hyperventilation with retention 33. Figure 4 physiological analyses included 100."
        ]
      },
      {
        "id": "exposure",
        "title": "Exposure or intervention",
        "paragraphs": [
          "Approximately five minutes daily of three structured breathing practices versus mindfulness meditation."
        ]
      },
      {
        "id": "outcomes",
        "title": "Outcomes",
        "paragraphs": [
          "Positive/negative affect, state anxiety, respiratory rate, HRV, resting heart rate and sleep."
        ]
      },
      {
        "id": "duration",
        "title": "Time frame",
        "paragraphs": [
          "28 days, without a test of long-term maintenance."
        ]
      },
      {
        "id": "funding",
        "title": "Research funding",
        "paragraphs": [
          "Victor and Winnie Koo, Tianren Culture and Stanford support; WHOOP donated wrist devices."
        ]
      },
      {
        "id": "conflicts",
        "title": "Research conflicts of interest",
        "paragraphs": [
          "The paper reports no WHOOP role in design or analysis. A. D. Huberman became a WHOOP adviser in June 2022."
        ]
      },
      {
        "id": "basis",
        "title": "Reading scope",
        "paragraphs": [
          "Full-text participant flow, affect/physiology/sleep results, statistics and limitations. Household allocation, adherence and all supplementary figures remain to be examined."
        ],
        "links": [
          {
            "label": "Full text in PubMed Central",
            "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/"
          }
        ]
      }
    ]
  }
}