Heart Rate Variability Podcast Joshua Marchant talks about his HRV Research Comparing Popular Breathing Practices (Replay)
Jul 3, 2025
Joshua Marchant, a clinical psychology student at BYU, dives into his fascinating research comparing various breathing techniques. He highlights how six breaths per minute significantly boosts heart rate variability more than square or 4-7-8 breathing due to resonance alignment. Marchant discusses adherence challenges and intriguing findings on CO2 levels and mood responses, suggesting clinical caution with techniques. He also calls for more inclusive future studies, leveraging AI to enhance biofeedback accessibility. A must-listen for anyone interested in mental health and breathing practices!
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Popular Techniques Lacked Strong Evidence
- Ina and Patrick helped conceptualize the study because clients kept asking about popular breathing methods.
- Josh and team were surprised by how little rigorous evidence existed for widely used techniques.
Resonance Breathing Outperforms Popular Techniques
- Six breaths per minute (resonance) breathing produced large increases in HRV compared with square and 4-7-8 breathing.
- Resonance matching synchronizes breathing, heart rate, and blood pressure producing stronger physiological regulation.
Monitor Adherence With A Pacer Or Belt
- Check participants' adherence when teaching breathing because square and 4-7-8 are harder to follow than six breaths per minute.
- Use a paced guide or monitor to improve accuracy and validity during practice or research.