Breathing life into social emotional learning programs: A Bio-Psycho-Social approach to risk reduction and positive youth development

INTRODUCTION

Over one-third of US adolescents engage in health risk and problem behaviors. Additionally, significant percentages of problem-free youth aren't flourishing. Left unaddressed, the lifetime mental/physical health and financial burdens may be substantial. Social-Emotional Learning (SEL) and Positive Youth Development (PYD) programs have proliferated to address the drivers of adaptive versus risk behaviors. Research suggests SEL/PYD program outcomes can be improved by adding techniques that physiologically induce calmness, yet few studies exist.

METHODS

This randomized controlled trial of 79 urban eighth-graders examined a standardized bio-psycho-social program, SKY Schools, which incorporates a physiologically calming component: controlled yogic breathing.

RESULTS

Repeated-measures ANOVAs demonstrated that compared to controls, SKY graduates exhibited significant improvements in emotion regulation, planning and concentration, and distractibility. After 3 months, significant improvements were evidenced in emotion regulation, planning and concentration, identity formation, and aggressive normative beliefs.

CONCLUSION

SEL/PYD programs may benefit by incorporating biologically-calming techniques to enhance well-being and prevent risk/problem behaviors.

Stress management strategies for NP practice

ABSTRACT

Knowledge of stress management strategies is helpful to NPs in clinical practice, as they frequently encounter patients or patients' family members who require assistance in managing acute stress. Patients or patients' family members may experience a high level of stress due to health factors such as pain, life-changing diagnoses, treatment options viewed as undesirable, and/or poor medical prognoses. In addition, healthcare visits, hospitalization, diagnostic tests, surgical procedures, and other treatments can cause stress for some patients. NPs should therefore be well informed about stress management strategies to be able to effectively educate and provide compassionate care for their patients. This article reviews four strategies designed to assist patients and/or their family members in reducing stress to allow for a more positive experience during a healthcare visit or hospitalization.

Assessment of Virtual Mindfulness-Based Training for Health Care Professionals: Improved Self-Reported Respiration Rates, Perceived Stress, and Resilience

Background

Mindfulness in Motion (MIM) is a workplace resilience-building intervention that has shown reductions in perceived stress and burnout, as well as increased resilience and work engagement in health care workers.

Objective

To evaluate effects of MIM delivered in a synchronous virtual format on self-reported respiratory rates (RR), as well as perceived stress and resiliency of health care workers.

Methods

Breath counts were self-reported by 275 participants before and after 8 weekly MIM sessions. MIM was delivered virtually in a group format as a structured, evidence-based workplace intervention including a variety of mindfulness, relaxation, and resilience-building techniques. Participants counted their breaths for 30 seconds, which was then multiplied by 2 to report RR. Additionally, participants completed Perceived Stress Scale and Connor-Davidson Resiliency Scale.

Results

According to mixed effect analyses there were main effects of MIM Session (P < .001) and Weeks (P < .001), but no Session by Week interaction (P = .489) on RR. On average, RR prior to MIM sessions were reduced from 13.24 bpm (95% CI = 12.94, 13.55 bpm) to 9.69 bpm (95% CI = 9.39, 9.99 bpm). When comparing average Pre-MIM and Post-MIM RR throughout the MIM intervention, Week-2 (mean = 12.34; 95% CI = 11.89, 12.79 bpm) was not significantly different than Week-1 (mean = 12.78; 95% CI = 12.34, 13.23 bpm), but Week-3 through Week-8 demonstrated significantly lower average Pre-MIM and Post-MIM RR compared to Week-1 (average weekly difference range: 1.36 to 2.48 bpm, P < .05). Perceived stress was reduced from Week-1 (17.52 ± 6.25) to after Week-8 (13.52 ± 6.04; P < .001), while perceived resiliency was increased from Week-1 (11.30 ± 5.14) to after Week-8 (19.29 ± 2.58); P < .001).

Conclusion

Thus far, completion of MIM sessions has shown acute and long-term effects on self-reported RR, but more research is required to determine the extent of improved parasympathetic (relaxed) states. Collectively, this work has shown value for mind-body stress mitigation and resiliency-building in high stress acute health care environments.

Step-adaptive sound guidance enhances locomotor-respiratory coupling in novice female runners: A proof-of-concept study

Introduction

Many runners struggle to find a rhythm during running. This may be because 20-40% of runners experience unexplained, unpleasant breathlessness at exercise onset. Locomotor-respiratory coupling (LRC), a synchronization phenomenon in which the breath is precisely timed with the steps, may provide metabolic or perceptual benefits to address these limitations. It can also be consciously performed. Hence, we developed a custom smartphone application to provide real-time LRC guidance based on individual step rate.

Methods

Sixteen novice-intermediate female runners completed two control runs outdoors and indoors at a self-selected speed with auditory step rate feedback. Then, the runs were replicated with individualized breath guidance at specific LRC ratios. Hexoskin smart shirts were worn and analyzed with custom algorithms to estimate continuous LRC frequency and phase coupling.

Results

LRC guidance led to a large significant increase in frequency coupling outdoor from 26.3 ± 10.7 (control) to 69.9 ± 20.0 % (LRC) "attached". There were similarly large differences in phase coupling between paired trials, and LRC adherence was stronger for the indoor treadmill runs versus outdoors. There was large inter-individual variability in running pace, preferred LRC ratio, and instruction adherence metrics.

Discussion

Our approach demonstrates how personalized, step-adaptive sound guidance can be used to support this breathing strategy in novice runners. Subsequent investigations should evaluate the skill learning of LRC on a longer time basis to effectively clarify its risks and advantages.

Can Yogic Breathing Techniques Like Simha Kriya and Isha Kriya Regulate COVID-19-Related Stress?

The global impact of Coronavirus Disease 2019 (COVID-19) is tremendous on human life, not only affecting the physical and mental health of population but also impacting the economic system of countries and individual itself. The present situation demands prompt response toward COVID-19 by equipping the humans with strategies to overcome the infection and stress associated with it. These strategies must not only be limited to preventive and therapeutic measures, but also aim at improving immunity and mental health. This can be achieved by yogic breathing techniques. In this perspective, we emphasize the importance of yogic breathing, Simha Kriya and Isha kriya, the simple yet effective breathing techniques.

Pranayamas and Their Neurophysiological Effects

Introduction

The millenarian breathing exercises from Yoga, commonly called Pranayamas, are known to induce meditative states, reduce stress, and increase lung capacity. However, the physiological mechanisms by which these practices modulate the human nervous system still need to be unveiled.

Objectives

The aim of this work was to review studies describing the influence of breathing exercises on the brain/mind of humans.

Methodology

We reviewed articles written in English and published between 2008 and 2018. Inclusion and exclusion criteria were based on the PRISMA recommendations to filter articles from Science Direct, PubMed, and Virtual Health Library databases. Patient/Population, Intervention, Comparison, and Outcome technique and Prospective Register of Systematic Reviews registration were also considered.

Results

From a total of 1588 articles, 14 attended the criteria. They were critically compared to each other and presented in a table divided into study; country; sample size; gender; age; objective; technique; outcome.

Discussion

In general, the 14 papers highlight the impact of yogic breathing techniques on emotional and cognitive performance.

Conclusion

In-depth studies focusing on specific aspects of the practices such as retentions, prolonged expiration, attention on fluid respiration, and abdominal/thoracic respiration should better elucidate the effects of Yogic Breathing Techniques (YBT).

The impact of deep breathing and alternate nostril breathing on heart rate variability: a human physiology laboratory

An increase in the beat-to-beat variability of heart rate (HRV) is a robust marker of enhanced parasympathetic activity and of a calm and relaxed state. The purpose of this laboratory activity was to introduce the concept of HRV to our students, while having them address a novel question of whether two yogic breathing techniques, namely alternate nostril breathing (ANB) and standard deep breathing (DB), impact the SD of instantaneous heart rate (SDHR), a measure of HRV. Fifty-five undergraduates enrolled in a physiology course designed for nonscience majors were tasked with analyzing HR and SDHR from electrocardiograms recorded during normal breathing, DB, and ANB. A repeated-measures ANOVA showed that HR was significantly, albeit slightly, elevated from normal (74.5 ± 13.4 beats/min; means ± SD) during DB (76.5 ± 11.2 beats/min), but not during ANB (75.7 ± 10.1 beats/min). Analysis of SDHR showed significant differences between conditions (normal: 5.5 ± 2.1, DB: 8.6 ± 3.0, ANB: 7.8 ± 2.8 beats/min). The instructors further analyzed the same data set using more robust measures of HRV (SD of sequential N-N intervals, root mean square of successive differences, and high-frequency domain of HRV) to determine whether SDHR during a 2-min epoch is a sufficient measure for HRV in the undergraduate course setting. Statistical analysis for these measures showed a near identical pattern of magnitude and significance among the groups as SDHR. Our students developed a greater appreciation for the effects of breathing patterns on HRV and HR, using the simple measure of SDHR.

Airway-Clearance Techniques in Children and Adolescents with Chronic Suppurative Lung Disease and Bronchiectasis

Common symptoms of chronic suppurative lung disease or bronchiectasis in children and adolescents are chronic cough with sputum production, retention of excess secretions in dilated airways, and a history of recurrent infections. Clinical management includes the prescription of airway-clearance techniques (ACTs) to facilitate mucociliary clearance, optimize sputum expectoration, relieve symptoms, and improve well-being. A wide range of ACTs are available for selection, and these strategies may be applied in isolation or in combination. The choice of technique will depend in part on the age of the child, their clinical state, and factors which may influence treatment adherence. While the evidence base for ACTs in children and adolescent with these conditions is not robust, the current available evidence in addition to clinical expertise provides guidance for technique prescription and clinical effect. An overview of the most commonly applied ACTs, including their physiological rationale and discussion of factors influencing prescription in children and adolescents is outlined in this review.

Breathing retraining for African-American adolescents with asthma: a pilot study of a school-based randomized controlled trial

OBJECTIVE

Asthma affects approximately seven million children/adolescents in the USA, with African-American children disproportionately affected. Breathing retraining techniques have been shown to improve asthma outcomes in adults, though research in youth is limited. The purpose of this pilot study was to test the feasibility and preliminary efficacy of a school-based randomized controlled trial of breathing retraining for asthma outcomes and anxiety symptoms in a sample of urban, African-American adolescents.

METHODS

Adolescents were randomized into either the intervention group (20-min breathing retraining plus education) or control group (20-min standard education). Participants completed two study visits, one month apart. Asthma control, asthma quality of life and lung functioning (FEV1 and peak flow) were the primary outcomes, and state anxiety (pre-post the intervention) and trait anxiety (over the one-month period) were the secondary outcomes.

RESULTS

Thirty-three African-American adolescents participated in the study, with a 90% retention rate between visit 1 and visit 2. Asthma control and asthma quality of life, significantly improved over time (p ≤ 0.01) with no differences between intervention and control groups. State anxiety significantly decreased (p ≤ 0.01) immediately post intervention at both time points with no differences between groups. There were no significant differences found in lung functioning or trait anxiety over the one-month time period.

CONCLUSIONS

These preliminary results suggest that breathing retraining is a feasible, acceptable and potentially efficacious intervention (although no significant differences between groups were found) for improving asthma symptoms in urban adolescents with asthma in a school-based setting.

Double blind randomised controlled trial of two different breathing techniques in the management of asthma

BACKGROUND

Previous studies have shown that breathing techniques reduce short acting beta(2) agonist use and improve quality of life (QoL) in asthma. The primary aim of this double blind study was to compare the effects of breathing exercises focusing on shallow nasal breathing with those of non-specific upper body exercises on asthma symptoms, QoL, other measures of disease control, and inhaled corticosteroid (ICS) dose. This study also assessed the effect of peak flow monitoring on outcomes in patients using breathing techniques.

METHODS

After a 2 week run in period, 57 subjects were randomised to one of two breathing techniques learned from instructional videos. During the following 30 weeks subjects practised their exercises twice daily and as needed for relief of symptoms. After week 16, two successive ICS downtitration steps were attempted. The primary outcome variables were QoL score and daily symptom score at week 12.

RESULTS

Overall there were no clinically important differences between the groups in primary or secondary outcomes at weeks 12 or 28. The QoL score remained unchanged (0.7 at baseline v 0.5 at week 28, p = 0.11 both groups combined), as did lung function and airway responsiveness. However, across both groups, reliever use decreased by 86% (p<0.0001) and ICS dose was reduced by 50% (p<0.0001; p>0.10 between groups). Peak flow monitoring did not have a detrimental effect on asthma outcomes.

CONCLUSION

Breathing techniques may be useful in the management of patients with mild asthma symptoms who use a reliever frequently, but there is no evidence to favour shallow nasal breathing over non-specific upper body exercises.