Investigation of the effects of different breathing techniques on mood and heart rate variability

ABSTRACT Objective: This study aimed to comparatively evaluate the acute effects of different breathing techniques on stress, mood, and heart rate variability (KAHD) among university students with gender factor. Method: A total of 34 voluntary participants, including 19 men and 15 women, were randomly assigned to three groups, each practicing a different breathing exercise (Resting, Nadi Shodhana, and 4-7-8 technique) over a period of three weeks. At the beginning and end of each week, participants were assessed using the PANAS, VAS, and Perceived Stress Scale, and their KAHD data were recorded during five-minute rest periods and post- exercise Results: Findings revealed that the 4-7-8 technique significantly improved positive effect and reduced stress levels, while Nadi Shodhana breathing demonstrated more pronounced parasympathetic effects on KAHD parameters. In contrast, the resting breathing condition showed no statistically significant differences across the measurements. The results suggest that even short-term breathing interventions can support individuals' physiological and psychological balance. Conclusion: In conclusion, breathing exercises hold high potential as accessible and low-cost strategies for self-regulation and stress management, particularly among high-stress populations such as university students. Both the 4-7-8 and Nadi Shodhana techniques were found to be effective in improving mood and enhancing KAHD, indicating their practical relevance in applied psychophysiology and well-being interventions. Key words: heart rate variability, breathing techniques, mood state, stress