Optimizing HRV in College Students Through Acute Mindfulness and Breathing Practices

Diaphragmatic breathing and mindfulness practices have interested researchers as acute methods to help reduce stress levels. Current research points to heart rate variability (HRV) as a measurement of the body’s reactivity to and recovery from stress. There is evidence to show that HRV indicates autonomic nervous system function and can be a predictor of physical and mental wellness, where increased HRV signifies increased parasympathetic activity. While research shows that both diaphragmatic breathing and mindfulness can help reduce stress, this study seeks to address the usefulness of short interventions on stress levels and assess which of the two interventions is the most effective. It is anticipated that there will be 40 participants between the ages of 18-30 who are students at Norwich University in order to provide a population sample with homogenous lifestyles. Wearing a 3-lead ECG, each participant will undergo three conditions, a control condition, and the two 6-minute experimental interventions that will be randomized. HRV data will be calculated using ECG data from the last 5 minutes. It is hypothesized that both acute interventions will increase participants' HRV compared to the control, potentially indicating that sympathetic nervous system activity can be reduced, thus activating a relaxation response, with a short mindfulness or breathing intervention. Effect size calculations will be used to compare HRV data of the interventions to determine which of the two is most effective. Pilot testing has been completed, and data collection has already begun. Preliminary results will be presented at the virtual event. The results of this study can provide information about easily accessible and replicable methods for college-aged students who deal with stress regularly.