Take a deep breath to reduce your (oxidative) stress Original paper

In this meta-analysis of randomized controlled trials, breathing exercises reduced markers of oxidative stress and increased markers of antioxidant status.

The effect of breathing exercises on biomarkers of oxidative stress and antioxidant status.

Oxidative stress biomarkers included malondialdehyde (MDA), superoxide dismutase (SOD), glutathione (GSH), nitric oxide (NO), vitamin C, and total antioxidant capacity (TAC).

A total of 519 participants, including young adults without apparent health conditions, and adults with chronic obstructive pulmonary disease (COPD), hypertension (high blood pressure), and diabetes.

This meta-analysis included 10 randomized controlled trials that evaluated the effect of various breathing exercises on oxidative stress biomarkers. The studies were conducted in Thailand (2 studies), India (5 studies), and Korea, China, and the United States (1 study each).

The breathing exercise interventions included slow and fast deep breathing, respiratory/inspiratory muscle training, diaphragmatic breathing, pranayama breathing, and straight leg raising breathing. The interventions lasted between 20 days and 3 months.

Breathing exercises decreased (improved) levels of MDA and increased (improved) levels of SOD and GSH but had no impact on NO, vitamin C, or TAC.