The Evaluation of Breathing 5:5 effect on resilience, stress and balance center measured by Single-Channel EEG

TL;DR

This study shows that a 5:5 breathing technique can immediately and cumulatively reduce stress and improve emotional regulation, as measured by EEG biomarkers and subjective anxiety reports.

Contribution

It demonstrates the neurophysiological effects of a 5:5 breathing protocol on stress and cognition using portable EEG, highlighting its potential for scalable emotional regulation interventions.

Findings

Immediate reduction in Gamma power during mental load after breathing session

Long-term increases in Alpha and Delta power with practice

Significant correlation between EEG markers and subjective anxiety levels

Abstract

Slow-paced breathing is a promising intervention for reducing anxiety and enhancing emotional regulation through its effects on autonomic and central nervous system function. This study examined the neurophysiological and subjective effects of a 5:5 breathing protocol on stress-related EEG biomarkers using a mobile single-channel EEG system. Thirty-eight healthy adults were randomly assigned to either an intervention group (n = 20), which completed two sessions spaced two weeks apart with daily breathing practice, or a control group (n = 18), which completed one session. In each session, participants underwent an auditory EEG assessment with resting, mental load, and startle conditions. The intervention group also completed a guided breathing session during the first visit and practiced the technique between sessions. EEG biomarkers (ST4, Alpha, Delta, Gamma, VC0) and subjective anxiety levels (STAI) were assessed before and after the intervention. A significant reduction in Gamma power was observed in the intervention group immediately following the first breathing session during mental load (p = .002), indicating acute stress reduction. Across sessions, long-term breathing practice led to increased Alpha and Delta power and reduced ST4 activity, suggesting cumulative improvements in emotional regulation and cognitive efficiency. Correlational analyses revealed that changes in VC0 and Alpha were significantly associated with subjective reports of tension, focus difficulty, and calmness. Guided slow-paced breathing at a 5:5 rhythm produces both immediate and sustained effects on neural markers of stress and cognition, with corresponding improvements in subjective anxiety. These findings support EEG-based monitoring as a scalable method for evaluating breath-based interventions and promoting real-time emotional self-regulation.