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 life

Kurzfassung/Abstract

Background and objectives
In this preregistered pilot study, we conducted a just-in-time ecological momentary intervention to examine the real-life effects of two different one-minute breathing exercises on state anxiety and attention in acute threat situations among university students, with trait anxiety serving as a moderator.

Methods
During acute threat situations, 47 participants completed a short questionnaire assessing state anxiety. They were subsequently assigned to one of three conditions: box breathing, cyclic sighing or a passive control condition. Five minutes later, state anxiety and attention were measured.

Results
Compared with the control condition, both box breathing and cyclic sighing were associated with greater reductions in state anxiety. Interestingly, the students made fewer inhibition errors in the attention test after the box breathing condition. This effect was more pronounced for individuals with high levels of trait anxiety. Unexpectedly, box breathing and cyclic sighing were negatively related to attention efficiency: there were longer reaction times after the breathing exercises than after the control condition.

Conclusions
This study suggests that box breathing and cyclic sighing may be effective methods for reducing anxiety in everyday life.