Breathing for Stress Reduction
Stress Easy 7 days oura
Start the Health OS protocol "Breathing for Stress Reduction" (stress-breathing) and show me today's step.
Goal
Test how breathing exercises affect stress level
Hypothesis
Regular breathing exercises reduce subjective stress and raise daytime HRV
Slow breathing activates the parasympathetic nervous system via the vagus nerve (Zaccaro 2018)
Expected Effects
- ↓ stress_level
- ↑ hrv_day
Phases
1
Baseline
3 days- Live as usual, without special breathing exercises
- Rate your stress level for the day in the evening (1-10)
2
Breathing Exercises
4 days- Do breathing exercises (box breathing or 4-7-8)
- At least 5 minutes a day, preferably in the morning
- Log the number of minutes
- Rate your stress level in the evening (1-10)
Tracked Metrics
Primary
- ↓ stress_level
- ↑ hrv_day
Evaluation
Method: compare_phase_means
Design: baseline (3 days) → intervention (4 days)
Safety
Disclaimers
- If you feel dizzy, stop and breathe normally
- Don't do the exercises while driving
Stop Conditions
- Panic attacks or hyperventilation