sportärztzeitung

In collaboration with the Sportärztezeitung, Dr. Dr. Sylvain Laborde and colleagues explored the effects of slow-paced breathing (SPB) on heart rate variability (HRV) and the parasympathetic nervous system. The article highlights how conscious breathing techniques — particularly breathing at around six breaths per minute — can stimulate the vagus nerve and positively influence stress regulation, recovery, emotional balance, and resilience.

Drawing on findings from a large meta-analysis of 223 studies, the research demonstrates that SPB significantly increases vagally mediated HRV (vmHRV), an important physiological marker associated with adaptability, health, and autonomic nervous system regulation. The article also discusses practical applications in health and sport, including improved sleep quality, recovery, aerobic endurance, and relaxation.