Immediate effects of structured and natural deep breathing on heart rate variability and blood pressure in community-dwelling older adults

Background: This study investigated the immediate effects of structured deep breathing (SDB) and natural deep breathing (NDB) on heart rate variability (HRV) and blood pressure (BP) in community-dwelling older adults.

Methods: Twenty-six participants were randomly assigned to SDB (n = 14) or NDB (n = 12) groups. HRV parameters (time domain: standard deviation of normal-to-normal intervals [SDNN], root mean square of successive differences [RMSSD]; frequency domain: low frequency [LF], high frequency [HF], LF/HF ratio, total power [TP], normalized low frequency [LFnu], normalized high frequency [HFnu]) and BP were assessed during spontaneous breathing, DB, and post DB.

Results: Both groups showed significant increases during DB in SDNN (p < 0.001), RMSSD (p = 0.021), LF power (p < 0.001), LFnu (p < 0.001), TP (p < 0.001), and LF/HF ratio (p < 0.001). HFnu decreased significantly during DB (p < 0.001) with no group differences. HF power showed no significant effect in group and time. BP remained stable throughout the protocol, with no significant changes in either systolic or diastolic BP across time points or between groups.

Conclusions: This first direct comparison of structured versus natural DB in healthy older adults demonstrates that both approaches effectively enhance parasympathetic activity. These findings support DB as a cost-effective, accessible intervention for promoting autonomic balance in healthy aging, without requiring specialized equipment or instruction.