Research articles

Here you might find modern research articles that prove the benefits of breathing gymnastics:

Reducing stress level

• Slow breathing increases tranquility [Mark Krasnow, Kevin Yackle, Jack Feldman and others, 2017]
• Deep breathing lowers oxidative stress levels, lowers cortisol levels and highers melatonin levels. [Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress (Daniele Martarelli, Mario Cocchioni, Stefania Scuri, and Pierluigi Pompei, 2009)]
  • Some explanation what oxidative stress does to your body. [Oxidative Damage of Nuclear DNA in Liver of Rats Exposed to Psychological Stress (Shuichi Adathi, Ken Kawamura, and Kazuo Takemoto, 1993)]
• Increases stress resistance [The effect of meditation on perceived stress (Dias S., 1997)]

Balances the hormone level

• Improves mood [Serotonin, noradrenaline, dopamine metabolites in transcendental meditation-technique (Bujatti M, Riederer P., 1976)]
• Meditation that includes deep regular breathing affects blood test results [Hormonal and biochemical responses to transcendental meditation (R. Cooper, B. I. Joffe, J. M. Lamprey, A. Botha, R. Shires, S. G. Baker, and H. C. Seftel, 1985)]

Improves concentration

• Improves academic performance of children [Academic Performance among Middle-School Students after Exposure to a Relaxation Response Curriculum (Benson H., Wilcher M., Greenberg B.; Huggins E., Ennis M., Zuttermeister P., Myers P.,Friedman R., 2000)]

Supports cardiovascular system

• Stabilizes the heart rate [EEG Spectral Analysis of Relaxation Techniques (Gregg D. Jacobs, Richard Friedman, 2004)]
• Lowers the blood pressure [Beyond medications and diet: alternative approaches to lowering blood pressure: a scientific statement from the American heart association (Brook RD, Appel LJ, Rubenfire M, Ogedegbe G, Bisognano JD, Elliott WJ, Fuchs FD, Hughes JW, Lackland DT, Staffileno BA, Townsend RR, Rajagopalan S, 2013)]
• Though different breathing patterns affect cardiovascular system in a different way [Effects of Various Prāṇāyāma on Cardiovascular and Autonomic Variables (Nivethitha L, Mooventhan A, Manjunath N, 2016]

Improves pulmonary functions, betters voice

• Significant improvement in slow vital capacity (SVC), forced expired volume in 1 s (FEV1) along with PEF, FEF25% and MVV [Effect of Bhramari pranayama and OM chanting on pulmonary function in healthy individuals: A prospective randomized control trial (Mooventhan A, Khode V, 2014)]
• Improves acoustic and aerodynamic parameters of voice [Effect of Bhramari Pranayama on the Acoustic and Aerodynamic Parameters of Voice in Normophonic Females (Manjunatha U, Bhat J, Radish K, Bajaj G, 2018]

Relieves drug abuses and addictions

• Fights toxic cravings [Combating Addiction with Meditation (Patricia Carrington, 1999)]
• [Meditation Subculture and Drug Use (H. C. Ganguli, 1985)]
• [A Longitudinal Study Of The Influence Of The Transcendental Meditation Program On Drug Abuse (Schenkluhn H., Geisler M., 1974)]

Prevents anti-social behavior

• [Meditation Research: The State of the Art in Correctional Settings (Samuel Himelstein, 2011)]
• [A Systematic Review and Meta-Analysis of Yoga and Mindfulness Meditation in Prison. Effects on Psychological Well-Being and Behavioural Functioning (Katherine M. Auty, Aiden Cope, Alison Liebling, 2015)]

Combats major depressive syndrome

• Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study