Efficacy of paced breathing for insomnia: Enhances vagal activity and improves sleep quality

Fourteen self‐reported insomniacs (SRI) and 14 good sleepers (GS) had their cardiac neuronal activity assessed by heart rate variability (HRV) under controlled respiration at a slow frequency rate of 0.1 Hz, and a forced rate of 0.2 Hz during daytime rest. Nighttime sleep was measured by polysomnogr...

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Bibliographic Details
Published in:Psychophysiology 2015-03, Vol.52 (3), p.388-396
Main Authors: Tsai, H. J., Kuo, Terry B. J., Lee, Guo-She, Yang, Cheryl C. H.
Format: Article
Language:English
Subjects:
Adult
Autonomic nervous system
Autonomic Nervous System - physiopathology
Female
Heart Rate - physiology
Heart rate variability
Humans
Insomnia
Male
Polysomnography
Respiration
Respiratory Rate - physiology
Respiratory sinus arrhythmia
Sleep
Sleep - physiology
Sleep Initiation and Maintenance Disorders - physiopathology
Sleep Initiation and Maintenance Disorders - therapy
Vagus Nerve - physiopathology
Young Adult
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Summary:Fourteen self‐reported insomniacs (SRI) and 14 good sleepers (GS) had their cardiac neuronal activity assessed by heart rate variability (HRV) under controlled respiration at a slow frequency rate of 0.1 Hz, and a forced rate of 0.2 Hz during daytime rest. Nighttime sleep was measured by polysomnography. The SRI showed depressed high frequency power of HRV compared to the GS. An increased total power of HRV was observed among the SRI during slow, paced breathing compared with spontaneous breathing and 0.2 Hz. Sleep onset latency, number of awakenings, and awakening time during sleep were decreased and sleep efficiency was increased if SRI practiced slow, paced breathing exercises for 20 min before going to sleep. Our results indicate that there is autonomic dysfunction among insomniacs, especially in relation to vagal activity; however, this decreased vagal activity can be facilitated by practicing slow, paced breathing, thereby improving sleep quality.
ISSN:0048-5772
1469-8986
1540-5958
DOI:10.1111/psyp.12333