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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

查看原始来源 DOI: 10.1007/s10484-025-09688-z ↗PubMed: 39864026 ↗

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这篇研究说了什么

练习期间，每分钟六次呼吸的 HRV 增幅大于箱式或 4–7–8 呼吸。实验没有确立有意义的情绪或血压收益；每分钟六次的条件出现轻度过度通气。

适用范围与解释

仅一次实验，学生样本范围窄，存在设备相关缺失，也没有长期结局。

研究概览

研究人群与样本
84 名大学生；平衡不同条件顺序的自身对照实验。
暴露、干预或研究对象
四种条件各十分钟，间隔休息三分钟；分析最后五分钟。
观察结局
心电图 HRV、呼气末二氧化碳、血压与情绪。
时间范围
一次实验室测试。

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生理叹息、慢呼吸和箱式呼吸：研究支持哪些效果？

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研究资金来源
Brigham Young University。
研究利益关系
作者声明没有财务或其他利益冲突。

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项目信息隐私政策项目信息联系我们评估工具TAP 负荷与恢复评估方法负荷与恢复评估：方法与开发探索频道关于人体适应的科学问题探索频道测量与解释阅读指南 · 精选 35 篇负荷与恢复：六条研究线索阅读指南 · 精选 5 篇适应负荷阅读指南 · 精选 5 篇恢复科学阅读指南 · 精选 5 篇储备与复原力阅读指南 · 精选 5 篇测量与解释基础概念负荷Load基础概念Allostasis是什么意思？动态适应与稳态Allostasis基础概念恢复Recovery基础概念什么是适应负荷（Allostatic Load）？定义与测量Allostatic Load基础概念生理储备Physiological Reserve基础概念复原力Resilience科学专题适应负荷如何测量？看懂生物标志物、计分方法与局限科学专题恢复，不只是休息科学专题什么是复原力营养？科学专题适应模型：不同框架分别解释什么？科学专题TAP 人体动态适应框架科学专题HRV 能告诉我们多少关于恢复的信息？科学专题HRV为什么会下降？把低读数放回测量、生活与恢复背景中科学专题HRV多少算正常？看懂RMSSD、SDNN与个人基线科学专题为什么下班了，身体还没有“下班”？科学专题压力恢复如何测量？从 HRV、皮质醇到实际功能科学专题吃得不够，会影响恢复吗？科学专题周末补觉，能补回一周的睡眠不足吗？科学专题恢复一定意味着回到原来的基线吗？科学专题恢复与复原力是一回事吗？科学专题感觉好一些，为什么不一定代表已经恢复？科学专题手表上的恢复分数，到底在告诉你什么？科学专题持续性认知假说：事情结束后，压力为何还在延续？科学专题生理储备是什么意思？实例、测量与复原力科学专题生理储备能改善吗？年龄、运动与恢复科学专题生理叹息、慢呼吸和箱式呼吸：研究支持哪些效果？科学专题睡眠反弹是什么？睡眠债、REM 反弹与恢复的区别科学专题营养如何影响恢复？从人体研究看机制、功能与适用边界科学专题蛋白质总量和摄入时间，哪个更重要？看懂餐次与运动恢复方法与项目证据分级与评价方法方法与项目编辑与科学标准方法与项目关于项目研究文献 · 1988Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion.研究文献 · 1993The 'Trier Social Stress Test'--a tool for investigating psychobiological stress responses in a laboratory setting研究文献 · 1993Stress and the individual. 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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 life研究文献 · 2026Pilot study of the impact of weekend sleep restriction and recovery sleep on metabolic and cardiovascular risk indicators: Results from a randomized crossover clinical trial研究文献 · 2026Protein supplementation and resistance training-induced strength gains in young adults: a meta-analysisTAP Record · TAP-CON-0001负荷TAP Record · TAP-CON-0002Allostasis是什么意思？动态适应与稳态TAP Record · TAP-CON-0003恢复TAP Record · TAP-CON-0004什么是适应负荷（Allostatic Load）？定义与测量TAP Record · TAP-CON-0005生理储备TAP Record · TAP-CON-0006复原力TAP Record · TAP-FTR-0001适应负荷如何测量？看懂生物标志物、计分方法与局限TAP Record · TAP-FTR-0002恢复，不只是休息TAP Record · TAP-FTR-0009什么是复原力营养？TAP Record · TAP-FTR-0008适应模型：不同框架分别解释什么？TAP Record · TAP-MDL-0001TAP 人体动态适应框架TAP Record · TAP-FTR-0005HRV 能告诉我们多少关于恢复的信息？TAP Record · TAP-FTR-0014HRV为什么会下降？把低读数放回测量、生活与恢复背景中TAP Record · TAP-FTR-0021HRV多少算正常？看懂RMSSD、SDNN与个人基线TAP Record · TAP-FTR-0010为什么下班了，身体还没有“下班”？TAP Record · TAP-REV-0001压力恢复如何测量？从 HRV、皮质醇到实际功能TAP Record · TAP-FTR-0015吃得不够，会影响恢复吗？TAP Record · TAP-FTR-0013周末补觉，能补回一周的睡眠不足吗？TAP Record · TAP-FTR-0007恢复一定意味着回到原来的基线吗？TAP Record · TAP-FTR-0006恢复与复原力是一回事吗？TAP Record · TAP-FTR-0003感觉好一些，为什么不一定代表已经恢复？TAP Record · TAP-FTR-0011手表上的恢复分数，到底在告诉你什么？TAP Record · TAP-FTR-0016持续性认知假说：事情结束后，压力为何还在延续？TAP Record · TAP-FTR-0004生理储备是什么意思？实例、测量与复原力TAP Record · TAP-FTR-0017生理储备能改善吗？年龄、运动与恢复TAP Record · TAP-FTR-0018生理叹息、慢呼吸和箱式呼吸：研究支持哪些效果？TAP Record · TAP-FTR-0019睡眠反弹是什么？睡眠债、REM 反弹与恢复的区别TAP Record · TAP-FTR-0012营养如何影响恢复？从人体研究看机制、功能与适用边界TAP Record · TAP-FTR-0020蛋白质总量和摄入时间，哪个更重要？看懂餐次与运动恢复TAP Record · TAP-RDN-0072TAP 导读: Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion.TAP Record · TAP-RDN-0087TAP 导读: The 'Trier Social Stress Test'--a tool for investigating psychobiological stress responses in a laboratory settingTAP Record · TAP-RDN-0001TAP 导读: Stress and the individual. Mechanisms leading to diseaseTAP Record · TAP-RDN-0002TAP 导读: Protective and damaging effects of stress mediatorsTAP Record · TAP-RDN-0067TAP 导读: Frailty in older adults: evidence for a phenotypeTAP Record · TAP-RDN-0101TAP 导读: Two formulas for computation of the area under the curve represent measures of total hormone concentration versus time-dependent changeTAP Record · TAP-RDN-0003TAP 导读: 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 导读: Acute stressors and cortisol responses: a theoretical integration and synthesis of laboratory researchTAP Record · TAP-RDN-0016TAP 导读: The perseverative cognition hypothesis: a review of worry, prolonged stress-related physiological activation, and healthTAP Record · TAP-RDN-0099TAP 导读: Psychosocial, hemostatic, and inflammatory correlates of delayed poststress blood pressure recoveryTAP Record · TAP-RDN-0020TAP 导读: The Recovery Experience Questionnaire: development and validation of a measure for assessing recuperation and unwinding from workTAP Record · TAP-RDN-0032TAP 导读: The Reactive Scope Model — A new model integrating homeostasis, allostasis, and stressTAP Record · TAP-RDN-0104TAP 导读: Go no-go performance under psychosocial stress: beneficial effects of implementation intentionsTAP Record · TAP-RDN-0024TAP 导读: Neurobehavioral dynamics following chronic sleep restriction: dose-response effects of one night for recoveryTAP Record · TAP-RDN-0004TAP 导读: 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 导读: Allostatic load biomarkers of chronic stress and impact on health and cognitionTAP Record · TAP-RDN-0005TAP 导读: Stress- and Allostasis-Induced Brain PlasticityTAP Record · TAP-RDN-0060TAP 导读: Job strain as a risk factor for coronary heart disease: a collaborative meta-analysis of individual participant dataTAP Record · TAP-RDN-0079TAP 导读: Enhanced emotional reactivity after selective REM sleep deprivation in humans: an fMRI studyTAP Record · TAP-RDN-0006TAP 导读: Allostasis: a model of predictive regulationTAP Record · TAP-RDN-0053TAP 导读: 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 导读: Protein supplementation improves physical performance in frail elderly people: a randomized, double-blind, placebo-controlled trialTAP Record · TAP-RDN-0037TAP 导读: Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesisTAP Record · TAP-RDN-0018TAP 导读: The LF/HF ratio does not accurately measure cardiac sympatho-vagal balanceTAP Record · TAP-RDN-0026TAP 导读: 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 导读: Sleep drives metabolite clearance from the adult brainTAP Record · TAP-RDN-0044TAP 导读: Monitoring training status with HR measures: do all roads lead to Rome?TAP Record · TAP-RDN-0076TAP 导读: Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trialTAP Record · TAP-RDN-0012TAP 导读: Clarifying the roles of homeostasis and allostasis in physiological regulationTAP Record · TAP-RDN-0029TAP 导读: Resilience definitions, theory, and challenges: interdisciplinary perspectivesTAP Record · TAP-RDN-0007TAP 导读: Recovery from job stress: The stressor-detachment model as an integrative frameworkTAP Record · TAP-RDN-0017TAP 导读: Physiological concomitants of perseverative cognition: A systematic review and meta-analysisTAP Record · TAP-RDN-0103TAP 导读: The effects of acute stress on core executive functions: A meta-analysis and comparison with cortisolTAP Record · TAP-RDN-0040TAP 导读: Successfully leaving work at work: The self-regulatory underpinnings of psychological detachmentTAP Record · TAP-RDN-0100TAP 导读: Blood Pressure and Fibrinogen Responses to Mental Stress as Predictors of Incident Hypertension over an 8-Year PeriodTAP Record · TAP-RDN-0008TAP 导读: Physical Resilience in Older Adults: Systematic Review and Development of an Emerging ConstructTAP Record · TAP-RDN-0051TAP 导读: Diurnal cortisol slopes and mental and physical health outcomes: A systematic review and meta-analysisTAP Record · TAP-RDN-0105TAP 导读: The Trier Social Stress Test: Principles and practiceTAP Record · TAP-RDN-0049TAP 导读: Evidence for a Large-Scale Brain System Supporting Allostasis and Interoception in HumansTAP Record · TAP-RDN-0019TAP 导读: Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research - Recommendations for Experiment Planning, Data Analysis, and Data ReportingTAP Record · TAP-RDN-0071TAP 导读: Diurnal Variation and Twenty-Four Hour Sleep Deprivation Do Not Alter Supine Heart Rate Variability in Healthy Male Young Adults.TAP Record · TAP-RDN-0059TAP 导读: The impact of reduced worktime on sleep and perceived stress - a group randomized intervention study using diary dataTAP Record · TAP-RDN-0009TAP 导读: A Meta-Analysis on Antecedents and Outcomes of Detachment from WorkTAP Record · TAP-RDN-0036TAP 导读: Multi-parameter comparison of a standardized mixed meal tolerance test in healthy and type 2 diabetic subjects: the PhenFlex challengeTAP Record · TAP-RDN-0010TAP 导读: Recovery and Performance in Sport: Consensus StatementTAP Record · TAP-RDN-0081TAP 导读: A 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 adultsTAP Record · TAP-RDN-0095TAP 导读: Association between changes in heart rate variability during the anticipation of a stressful situation and the stress-induced cortisol responseTAP Record · TAP-RDN-0064TAP 导读: Quantifying resilience of humans and other animalsTAP Record · TAP-RDN-0025TAP 导读: Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery SleepTAP Record · TAP-RDN-0027TAP 导读: Resilience in Clinical Care: Getting a Grip on the Recovery Potential of Older AdultsTAP Record · TAP-RDN-0088TAP 导读: An introductory guide to conducting the Trier Social Stress TestTAP Record · TAP-RDN-0094TAP 导读: The persistent effect of acute psychosocial stress on heart rate variabilityTAP Record · TAP-RDN-0039TAP 导读: Protein supplementation improves lean body mass in physically active older adults: a randomized placebo-controlled trialTAP Record · TAP-RDN-0066TAP 导读: Effect of Multimodal Prehabilitation vs Postoperative Rehabilitation on 30-Day Postoperative Complications for Frail Patients Undergoing Resection of Colorectal Cancer: A Randomized Clinical TrialTAP Record · TAP-RDN-0093TAP 导读: Kinetics and Interrelations of the Renin Aldosterone Response to Acute Psychosocial Stress: A Neglected Stress SystemTAP Record · TAP-RDN-0096TAP 导读: The effects of acute work stress and appraisal on psychobiological stress responses in a group office environmentTAP Record · TAP-RDN-0089TAP 导读: A systematic review of the Trier Social Stress Test methodology: Issues in promoting study comparison and replicable researchTAP Record · TAP-RDN-0028TAP 导读: Whitepaper: Defining and investigating cognitive reserve, brain reserve, and brain maintenanceTAP Record · TAP-RDN-0074TAP 导读: Health effects of psychological interventions for worry and rumination: A meta-analysisTAP Record · TAP-RDN-0052TAP 导读: Longitudinal analysis of blood markers reveals progressive loss of resilience and predicts human lifespan limitTAP Record · TAP-RDN-0022TAP 导读: Leaving Work at Work: A Meta-Analysis on Employee Recovery From WorkTAP Record · TAP-RDN-0023TAP 导读: "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performanceTAP Record · TAP-RDN-0077TAP 导读: Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysisTAP Record · TAP-RDN-0011TAP 导读: Allostatic Load Measurement: A Systematic Review of Reviews, Database Inventory, and Considerations for Neighborhood ResearchTAP Record · TAP-RDN-0015TAP 导读: Allostatic Load and Mortality: A Systematic Review and Meta-AnalysisTAP Record · TAP-RDN-0021TAP 导读: Recovery from Work: Advancing the Field Toward the FutureTAP Record · TAP-RDN-0057TAP 导读: Brief structured respiration practices enhance mood and reduce physiological arousalTAP Record · TAP-RDN-0033TAP 导读: Conceptualizing a resilience research framework at The National Institutes of HealthTAP Record · TAP-RDN-0090TAP 导读: Multi-systemic evaluation of biological and emotional responses to the Trier Social Stress Test: A meta-analysis and systematic reviewTAP Record · TAP-RDN-0014TAP 导读: Towards a consensus definition of allostatic load: a multi-cohort, multi-system, multi-biomarker individual participant data (IPD) meta-analysisTAP Record · TAP-RDN-0065TAP 导读: Effect of Multimodal Prehabilitation on Reducing Postoperative Complications and Enhancing Functional Capacity Following Colorectal Cancer Surgery: The PREHAB Randomized Clinical TrialTAP Record · TAP-RDN-0047TAP 导读: 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs)TAP Record · TAP-RDN-0045TAP 导读: Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained femalesTAP Record · TAP-RDN-0083TAP 导读: The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humansTAP Record · TAP-RDN-0098TAP 导读: Seven robust and easy to obtain biomarkers to measure acute stressTAP Record · TAP-RDN-0046TAP 导读: Low energy availability increases immune cell formation of reactive oxygen species and impairs exercise performance in female endurance athletesTAP Record · TAP-RDN-0031TAP 导读: Impact of baseline and longitudinal allostatic load changes on incident cardiovascular disease and all-cause mortality: A 7-year population-based cohort study in ChinaTAP Record · TAP-RDN-0063TAP 导读: Brain clearance is reduced during sleep and anesthesiaTAP Record · TAP-RDN-0061TAP 导读: Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort studyTAP Record · TAP-RDN-0084TAP 导读: Impact of Vegan Diets on Resistance Exercise-Mediated Myofibrillar Protein Synthesis in Healthy Young Males and Females: A Randomized Controlled TrialTAP Record · TAP-RDN-0035TAP 导读: Allostatic (over)Load Measurement: Workflow and repositoryTAP Record · TAP-RDN-0086TAP 导读: Systematic Review on HRV Reference ValuesTAP Record · TAP-RDN-0082TAP 导读: Does Protein Ingestion Timing Affect Exercise-Induced Adaptations? A Systematic Review with Meta-AnalysisTAP Record · TAP-RDN-0055TAP 导读: Validation of nocturnal resting heart rate and heart rate variability in consumer wearablesTAP Record · TAP-RDN-0041TAP 导读: Readiness, recovery, and strain: an evaluation of composite health scores in consumer wearablesTAP Record · TAP-RDN-0091TAP 导读: Physiological and psychological responses to acute stress: A meta-analysis of the 171 studies of Trier Social Stress Test including 8452 healthy adultsTAP Record · TAP-RDN-0034TAP 导读: Resilience phenotypes derived from an active inference account of allostasisTAP Record · TAP-RDN-0058TAP 导读: A meta-analysis of the influence of work connectivity behavior after-hours on employees: The mediating role of work autonomy and psychological detachmentTAP Record · TAP-RDN-0080TAP 导读: Comparing the Effects of Square, 4–7-8, and 6 Breaths-per-Minute Breathing Conditions on Heart Rate Variability, CO2 Levels, and MoodTAP Record · TAP-RDN-0073TAP 导读: The Effect of Protein Supplementation and Playing Time on Recovery Kinetics During a Congested Basketball Schedule.TAP Record · TAP-RDN-0056TAP 导读: Inter- and Intrapersonal Associations Between Physiology and Mental Health: A Longitudinal Study Using Wearables and Mental Health SurveysTAP Record · TAP-RDN-0092TAP 导读: Cardiac vagal recovery following acute psychological stress in human adults: A scoping reviewTAP Record · TAP-RDN-0048TAP 导读: Allostatic (over) load measurement: Workflow and repositoryTAP Record · TAP-RDN-0069TAP 导读: Real-world effects of alcohol on heart rate, sleep, and physical activity by age and sex.TAP Record · TAP-RDN-0054TAP 导读: A reporting checklist for human and animal heart rate variability researchTAP Record · TAP-RDN-0070TAP 导读: Acute effects of binge drinking following aerobic exercise on autonomic and hemodynamic recovery in young men: a randomized crossover trial.TAP Record · TAP-RDN-0043TAP 导读: Acute sleep rebound following sleep restriction is associated with reduced mortality riskTAP Record · TAP-RDN-0097TAP 导读: Predicting acute stress recovery: A resilience index of physiological responses to Trier Social Stress TestTAP Record · TAP-RDN-0075TAP 导读: Perseverative cognition and vagally mediated heart rate variability in laboratory studies: A series of meta-analysesTAP Record · TAP-RDN-0102TAP 导读: How the Acute Psychosocial Stress Response Ends: A Post-Stressor Transition Model of Glucocorticoid Feedback, Vagal Re-Engagement, and Frontolimbic Context UpdatingTAP Record · TAP-RDN-0030TAP 导读: Building an ontology of resilience: Insights from the physical resilience literatureTAP Record · TAP-RDN-0068TAP 导读: Measuring the biological embedding of chronic stress: Allostatic load algorithms and cancer risk in a prospective cohort.TAP Record · TAP-RDN-0078TAP 导读: Simply 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 lifeTAP Record · TAP-RDN-0042TAP 导读: 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 导读: Protein supplementation and resistance training-induced strength gains in young adults: a meta-analysisTAP Record · TAP-MTH-0002同样的生物标志物，为什么会得到不同分数？TAP Record · TAP-ASM-0001TAP 负荷与恢复评估TAP Record · TAP-MTH-0001负荷与恢复评估：方法与开发TAP Record · TAP-FIG-0001人体适应图谱TAP Record · TAP-FIG-0002恢复轨迹TAP Record · TAP-STD-0001引用与转载