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Breathwork

Vitenskapelig underbygget

Referanser Breathwork

Forskning 

Systematiske studier har undersøkt effektene av bevisst og kontrollert pusting på menneskekroppen.

Mentalt og emosjonelt velvære:

  • Reduserer stress, angst og depresjon 

  • Forbedrer kognitiv funksjon 

  • Forbedrer konsentrasjon 

  • Øker "lykkehormoner" som serotonin og dopamin 

  • Forbedrer emosjonell regulering 

Fysisk helse:

  • Forbedrer søvnkvalitet og redusere søvnløshet 

  • Senker blodtrykket 

  • Forbedre oksygenmetningen i blodet 

  • Øker lungekapasitet 

  • Lindrer hodepine/migrene 

  • Styrker immunforsvaret 

  • Reduserer tretthet 

  • Forbedrer fordøyelsen 

Autonome nervesystem og pust:

  • Balanserer det autonome nervesystemet 

  • Øker HRV (hjertefrekvensvariabilitet) 

  • Stimulerer lymfesystemet 

  • Forbedrer pustekontroll og- kapasitet 

Referanser:

1. AktaÅŸ, G. K., & Ä°lgin, V. E. (2023). The Effect of Deep Breathing Exercise and 4-7-8 Breathing Techniques Applied to Patients After Bariatric Surgery on Anxiety and Quality of Life. Obesity Surgery, 33(3), 920–929. https://doi.org/10.1007/s11695-022-06405-1

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2. Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895

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3. Banushi, B., Brendle, M., Ragnhildstveit, A., Murphy, T., Moore, C., Egberts, J., & Robison, R. (2023). Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sciences, 13(2). https://doi.org/10.3390/brainsci13020256

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4. Ekerholt, K. (2011). Awareness of breathing as a way to enhance the sense of coherence: Patients’ experiences in psychomotor physiotherapy. Body, Movement and Dance in Psychotherapy, 6(2), 103–115. https://doi.org/10.1080/17432979.2011.568762

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5. Ekerholt, K., & Bergland, A. (2008). Breathing: a sign of life and a unique area for reflection and action. Physical Therapy, 88(7), 832–840. https://doi.org/10.2522/ptj.20070316

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6. Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432. https://doi.org/10.1038/s41598-022-27247-y

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7. Ge, F., Yuan, M., Li, Y., & Zhang, W. (2020). Posttraumatic Stress Disorder and Alterations in Resting Heart Rate Variability: A Systematic Review and Meta-Analysis. Psychiatry Investigation, 17(1), 9–20. https://doi.org/10.30773/pi.2019.0112

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8. Gholamrezaei, A., Van Diest, I., Aziz, Q., Vlaeyen, J. W. S., & Van Oudenhove, L. (2021). Psychophysiological responses to various slow, deep breathing techniques. Psychophysiology, 58(2), e13712. https://doi.org/10.1111/psyp.13712

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9. Hamasaki, H. (2020). Effects of diaphragmatic breathing on health: A narrative review. Medicines, 7(10). https://doi.org/10.3390/medicines7100065

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10. Joyner, M. J., & Baker, S. E. (2021). Take a deep, resisted, breath. Journal of the American Heart Association, 10(13), e022203. https://doi.org/10.1161/JAHA.121.022203

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11. Malviya, S., Meredith, P., Zupan, B., & Kerley, L. (2022). Identifying alternative mental health interventions: a systematic review of randomized controlled trials of chanting and breathwork. Journal of Spirituality in Mental Health, 24(2), 191–233. https://doi.org/10.1080/19349637.2021.2010631

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12. Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874

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13. Safarina, L., . A., & Setya Roswendi, A. (2022). The effect of slow deep breathing on blood pressure in elderly people with hypertension: A literature review. KnE Medicine. https://doi.org/10.18502/kme.v2i2.11087

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14. Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 10(13), e15389. https://doi.org/10.14814/phy2.15389

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15. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353

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