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Breathing Pattern Research

After studying the research of Ravinder Jerath et al. (2015) and Andrea Zaccaro et al. (2018), we found that slow breathing has a strong impact on emotions and the nervous system. Both studies show that breathing at a controlled pace can reduce stress, lower anxiety, and improve relaxation by activating the body’s natural calming system (the parasympathetic nervous system).

Their research highlights that breathing at 5.5–6 breaths per minute improves heart rate variability (HRV), strengthens the connection between the heart and lungs (cardiorespiratory synchronization), and increases alpha brain waves, which are linked to relaxation and focus. This breathing rate also lowers stress hormones (cortisol) and helps regulate emotions more effectively. Additionally, the studies suggest that the inhale-exhale ratio plays a crucial role in optimizing these benefits.

  • 4:6 ratio (4 seconds inhale, 6 seconds exhale) → Best for deep relaxation and anxiety reduction.
  • 5:5 ratio (5 seconds inhale, 5 seconds exhale) → Balanced autonomic function and improved emotional stability.
  • A longer exhale activates the vagus nerve, further enhancing the body’s relaxation response.

Based on these findings, we decided to guide breathing in our interactive installation at 5.5–6 breaths per minute with an emphasis on a 4:6 inhale-exhale ratio for deeper relaxation. By using visual, sound, and biofeedback cues, the installation will help participants naturally slow down their breathing, creating a calming and immersive experience that supports mental well-being.

Bibliography
  1. Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-Regulation of Breathing as a Primary Treatment for Anxiety. Applied Psychophysiology and Biofeedback, 40, 107–115. DOI: 1007/s10484-015-9279-8
  2. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12:353. DOI: 3389/fnhum.2018.00353
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