Brief slow-paced breathing: potential moderators and effects on executive functioning, stress, mood, and arousal in college students

Objective This investigation examined the impact of brief slow-paced breathing (SPB) with longer exhalation.Method Undergraduate participants across two studies completed trait measures to assess individual differences, were randomised to either a one-time SPB or active control condition, and then completed a modified Go/NoGo Task with a time pressure and dual task manipulation. State measures of mood, stress, and arousal were completed at baseline, post-manipulation, and post-task.Results In Study 1 (N = 195; 74% female), the brief SPB intervention significantly decreased self-reported stress and improved mood but did not affect Go/NoGo Task performance. Additionally, participants with greater self-control responded faster on Go trials in the SPB condition. The results of Study 2 (N = 200; 69% female), which included a brief mindfulness training component, replicated those of Study 1.Discussion This work demonstrates that a brief SPB session, with or without mindfulness training, can (1) transiently improve mood and stress levels but does not appear to improve inhibitory control, and (2) have positive effects on attention in individuals with greater self-control. The study highlights the utility of brief SPB for managing mood and stress: SPB may offer an effective just-in-time intervention to help individuals cope with impending or current stressors.