Breathing Techniques for Chronic Stress

Age: 18 - 65

Sex: Any

Trial Phase: Academic

Sponsor: University of Northern Colorado

Disqualifiers: Asthma, Cardiovascular disease, Musculoskeletal disease, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: 6

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial examines how two techniques—high-intensity interval training (HIIT) and breath training (specifically, cyclic hyperventilation with retention)—affect stress and immune health. The researchers aim to determine if these methods can enhance overall well-being, including better sleep, reduced anxiety, and improved stress markers in the body. Participants will engage in either short, intense exercise sessions or daily breath exercises for two weeks. Individuals experiencing mild or greater stress, anxiety, or depression without regular HIIT or breathing practice may be suitable candidates. As an unphased trial, this study provides a unique opportunity to explore innovative techniques for enhancing well-being.

Will I have to stop taking my current medications?

The trial information does not specify whether you need to stop taking your current medications. However, it does require participants to refrain from regular high-intensity interval training and structured breathing practices for a month before participation.

Is there any evidence suggesting that this trial's treatments are likely to be safe?

Research has shown that both cyclic hyperventilation with retention and high-intensity interval training (HIIT) have been studied for safety in people. Breathing retraining, such as cyclic hyperventilation with retention, is generally safe and often helps reduce stress and anxiety without causing harm. Although some individuals with certain stress disorders might feel uncomfortable, this is uncommon.

For HIIT, studies indicate it is well-tolerated by most people, including those with heart conditions. The risk of major heart problems remains low when the exercise is performed safely. Many individuals continue with HIIT programs, which can improve fitness and reduce anxiety.

Overall, previous studies have demonstrated that both treatments are quite safe when used as directed. ^{1 2 3 4 5}

Why are researchers excited about this trial?

Researchers are excited about the trial exploring breathing techniques and high-intensity interval training for chronic stress because these approaches offer unique, non-pharmaceutical alternatives to traditional stress management methods like medication and therapy. Cyclic hyperventilation with retention is an innovative breathing practice that emphasizes controlled breath cycles and retention, potentially offering a fast-acting way to manage stress naturally. High-intensity interval training (HIIT) is a dynamic exercise method that not only improves physical fitness but also has the potential to reduce stress by promoting endorphin release and improving mood. These techniques, which can be practiced without medication, may provide effective and accessible stress relief options for individuals seeking alternatives to conventional treatments.

What evidence suggests that this trial's treatments could be effective for chronic stress?

This trial will compare the effects of different interventions on chronic stress. Research has shown that a breathing technique called cyclic hyperventilation with retention, which participants in this trial may receive, can significantly reduce stress, anxiety, and depression. A review of several studies found that this type of breathwork lowered stress and anxiety levels more effectively than other methods. It also improved mood and helped calm the body's stress response.

Another group in this trial will participate in high-intensity interval training (HIIT). Studies have found that HIIT can help reduce anxiety symptoms, especially in individuals with higher initial anxiety levels. HIIT is linked to better heart and lung fitness and may improve mental health by helping manage stress and anxiety. This type of exercise also positively affects overall brain function, including information processing and problem-solving abilities. ^{1 2 3 4 6}

Are You a Good Fit for This Trial?

This trial is for individuals with autonomic dysfunction, dysautonomia, cancer, chronic stress, or disorders of the autonomic nervous system. It aims to explore how high-intensity interval training (HIIT) and a breathing technique called cyclic hyperventilation with retention (CHR) can impact health.

Inclusion Criteria

I can complete a fitness readiness survey without needing a doctor's approval.

Participants must score in the mild or greater category for Depression, Anxiety, and Stress on the Depression Anxiety and Stress Scale (DASS-21). Depression score ≥ 10, Anxiety score ≥ 8, and Stress score ≥ 14

Refrain from regular high-intensity interval training (HIIT) and structured breathing practices for a month prior to participation

Exclusion Criteria

I have a serious lung condition like asthma or COPD.

I have a serious heart or blood vessel condition.

I do not have untreated mental health issues like anxiety, depression, or PTSD.

Timeline for a Trial Participant

Screening

Participants are screened for eligibility to participate in the trial

1 week

1 visit (in-person)

Intervention

Participants undergo either a 2-week high-intensity interval training (HIIT) or breath training intervention

2 weeks

3 visits per week (HIIT group), 5 virtual sessions per week (Breath training group)

Follow-up

Participants are monitored for safety and effectiveness after the intervention

2 weeks

2 visits (in-person)

What Are the Treatments Tested in This Trial?

Interventions

• Cyclic Hyperventilation with Retention
• High intensity interval training

Trial Overview The study tests whether HIIT or CHR can improve immune function and overall health in participants. It measures changes in natural killer cell activity and circulating biomarkers after a 2-week intervention period using these techniques.

How Is the Trial Designed?

Group I: CON, control Active Control 1 Intervention

The control group will undergo the same testing procedures outlined above, but they will be asked to maintain their current level of activity and normal daily habits for the duration of the intervention.

Group II: HIG, High intensity group Active Control 1 Intervention

During the exercise session, HR will be measured via a Polar heart rate strap (Kempele, Finland). The training sessions will consist of six 90-second high-intensity cycling (HIC) sprints performed on a cycle ergometer (Monark Ergomedic 895E, Monark, Varberg, Sweden) at 80-90% VO2max, followed by 180 seconds of low-intensity cycling (LIC) at 50-60% of VO2max. During both HIC and LIC intensities, participants will be asked rate of perceived exertion, which will be compared to the participants' heart rate throughout the exercise sessions. This supervised training protocol will require 9 minutes of HIC at 80-90% VO2max and 18 minutes of LIC at 50-60% VO2max. The cycling session will begin with a brief warm-up and end with a cool-down down totaling the entire supervised exercise session for 30 minutes. Training sessions will be performed 48 hours after the previous training session for a total of 3 times per week on Mondays, Wednesdays, and Fridays.

Group III: CHG, Cyclic hyperventilation group Active Control 1 Intervention

The breathing intervention will consist of a daily breathing practice lasting 5 to 10 minutes for 5 days per week. Breathing practice is a form of cyclic hyperventilation consisting of 30 breath (inhalation and exhalation) repetitions followed by an exhaled breath retention for 15 seconds during the first week and up to 30 seconds during the second week. A total of 3 rounds will be performed by the participants. Participants will be instructed to perform breathing repetitions in a controlled and consistent manner while either seated or lying down. Participants will receive guided instruction via a video on breath cycle queues, informing the participants when to inhale, exhale, and when to retain their breath while being supervised by the research team via Zoom call. Upon completion of the breath training sessions, the research team will conduct a guided cooldown and check in with all participants to ensure they are feeling no adverse side effects from the breathing exercise.

Who Is Running the Clinical Trial?

University of Northern Colorado

Lead Sponsor

Trials

8

Recruited

550+

Published Research Related to This Trial

Aerobic exercise is associated with significant reductions in both state and trait anxiety, with effects comparable to other anxiety-reducing treatments like relaxation techniques.

To achieve meaningful reductions in anxiety, exercise programs should last at least 10 weeks and include sessions of at least 21 minutes, although the exact minimum duration for effective anxiety reduction is still unclear.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

A meta-analysis on the anxiety-reducing effects of acute and chronic exercise. Outcomes and mechanisms. Petruzzello, SJ., Landers, DM., Hatfield, BD., et al.[2022]

Citations

1. physio-pedia.com physio-pedia.com/Cyclic_Sighing

Cyclic Sighing This method uses the body's natural sigh reflex to quickly calm the autonomic nervous system and reduce stress.The technique was studied by neuroscientist ...

2. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC10741869/

Breathing Practices for Stress and Anxiety Reduction Ix-3: Cyclic hyperventilation w/retention: 3 rounds of 30 deep inhales w/passive exhale, ending w/15 s hold. C: Mindfulness meditation: sit/lie down, close ...

3. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC9873947/

Brief structured respiration practices enhance mood and ... Breathwork produces greater improvement in mood and reduction in respiratory rate, while both result in reduction in negative emotion including state anxiety.

4. nature.com nature.com/articles/s41598-024-64254-7

Effects of brief remote high ventilation breathwork with ... A recent meta-analysis of randomised controlled trials (RCTs) showed breathwork was connected to lower stress, anxiety and depression versus non ...

5. sciencedirect.com sciencedirect.com/science/article/pii/S0149763423004220

High ventilation breathwork practices: An overview of their ... The findings suggest that an application of the WHbM is associated with a statistically significant decrease in perceived stress. The overall effect size (of ...

6. withpower.com withpower.com/trial/phase-autonomic-nervous-system-diseases-2025-e1a6a

Breathing Techniques for Chronic Stress · Info for Participants Breathing retraining, including techniques like cyclic hyperventilation with retention, has been studied for various conditions and is generally considered safe ...