Key result
Slow-paced breathing may immediately reduce perceived stress and increase vmHRV in daily life.
Why the study?
Does 5-min guided slow-paced breathing reduce perceived stress and increase vagally-mediated heart rate variability in moderately stressed students?
RCT (n=67)
micro-randomised
Does 5-min guided slow-paced breathing reduce perceived stress and increase vagally-mediated heart rate variability in moderately stressed students?
Short sessions of slow-paced breathing can immediately reduce perceived stress in daily life, with greater effects when the practice is perceived as natural.
May offer clinicians a simple daily tool for autonomic regulation; extends evidence to real-world settings.**[[1]](https://www.qigonginstitute.org/abstract/20431/the-immediate-perceived-and-physiological-stress-lowering-effect-of-slow-paced-breathing-in-daily-life)[[2]](https://www.researchgate.
OBJECTIVE: Relaxation techniques like slow-paced breathing (SPB) offer a learnable approach to managing stress, benefiting health and well-being. However, the effectiveness of SPB on acute stress in daily life remain unknown. This study examined the immediate effect of SPB on stress in daily life, considering perceiving SPB as natural as a moderator. METHODS AND MEASURES: In this 4-day intensive longitudinal study, 67 moderately stressed students were prompted three times daily (micro-randomised) to practice 5-min guided SPB (804 observations). Perceived stress was assessed pre-post SPB and at no-exercise control times. Vagally-mediated heart rate variability (vmHRV) as an indicator of cardiac vagal activity was assessed before, during and after SPB or control times. Perception of SPB as natural was assessed after exercises. RESULTS: Per protocol Generalised Estimating Equations showed SPB lowered perceived stress compared to control times. vmHRV was higher during and after SPB compared to before but did not significantly differ from control times. When participants perceived SPB as more natural, perceived stress reduction was greater. CONCLUSION: SPB may help to immediately reduce perceived stress and increase vmHRV in daily life. Finding ways to ensure that SPB feels natural seems important to increase effectiveness in future stress management interventions.
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Bamert et al. (2026) conducted an RCT in moderate stress (n=67). Slow-paced breathing (SPB) vs. no-exercise control times was evaluated on Perceived stress. Five-minute guided slow-paced breathing lowered perceived stress compared to control times, with greater reductions when perceived as natural, though vmHRV did not significantly differ.
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