RESEARCH

HHPF is using science to explore simple breathing practices that provide immediate and long-term physiological changes to the body’s performance systems.

By providing accessible, non-pharmacological and scientifically-validated solutions to today’s stress-management crisis, our work is having wide-ranging implications across many populations.

High school/college youth

- stress/anxiety
- performance/focus
- suicidal ideation

chronic cond.jpeg — individuals with chronic conditions

- incidence
- inflammation
- symptoms

first responders.jpeg — Military, first responders

- stress/anxiety
- performance
- PTSD, insomnia

athlete 2.jpeg — ELITE & AMATEUR ATHLETES

- performance
- recovery
- longevity

Why is this work important?

Poor stress regulation reduces mental and physical performance across all aspects of life. Not only does this cost lives and quality of life, but trying to fix resulting problems costs extensive private and public resources.

Current solutions are limited to non-scalable and often inaccessible practices (e.g., private coaching), drugs with extensive side effects and limited efficacy, and other quick-fixes that deteriorate long-term physiological adaptability.

Recently Published & Presented HHPF Studies

HHPF Posters | Presented May 2022 at the International Congress on Integrative Medicine and Health

HHPF Article | Published July 2022

Slow-Breathing Curriculum for Stress Reduction in High School Students: Lessons Learned From a Feasibility Pilot

Tanya G. K. Bentley1*, Cerena Seeber2, Emily Hightower1, Brian Mackenzie1, Rob Wilson1, Aly Velazquez1,3, Anna Cheng1, Nicholas N. Arce1 and Kent A. Lorenz3

READ THE FULL ARTICLE

HHPF Programs and Studies

Slow Breathing Pilot Curriculum for Teens

slow breathing feasibility pilot for teens

HHPF designed a 6-week slow breathing program for high school students based on preliminary evidence that regular practice of slow breathing can reduce psychological and physiological stress responses. The curriculum involves students’ performing 5 minutes of slow breathing three times a week.

To date, the curriculum has been implemented in two high schools. During the fall of 2019, HHPF partnered with Girard High School in Pennsylvania to implement the program and subsequently evaluated the program’s feasibility and associated changes in students’ anxiety and CO2 tolerance. The results were encouraging and highlighted the potential benefits of simple, low-cost approaches such as regulated slow breathing for ending the stress-management crisis among today’s youth.

Findings from this program were presented at the International Congress on Integrative Medicine and Health (ICIMH) 2020; the full poster and testimonials from participants can be viewed below.

During spring semester of 2021, the curriculum was included as part of the first randomized controlled trial (RCT) of slow breathing practices for stress reduction in a general high school youth population in the US. The curriculum was successfully implemented in 4 classes, and was found to be feasible and tolerable with trends towards stress reduction following the breath practice.

Collaborators: Girard High School, Aspen High School, San Fran State University

Publication

Bentley TGK, Wilson R, MacKenzie B, Russell S. Anxiety, CO2 tolerance, and breath practice in high school students: feasibility and observations from a 6-week slow breathing program. International Congress on Integrative Medicine and Health. 2020.

View

CO2 Tolerance And Anxiety Study

HHPF helped researchers at California State University, Fullerton evaluate use of a timed exhale CO2 tolerance test (CO2TT) as an index of anxiety in healthy adults.

The study was a 2-visit, single-arm pilot evaluating the feasibility and effectiveness of a timed exhale test — the CO2TT — as a quick, easy-to-use, equipment-free tool for diagnosing short-term (“state”) and long-term (“trait”) anxiety among healthy adults.

Key finding: Performance on the CO2TT was found negatively correlated with state anxiety. In other words, people with higher CO2TT results had lower in-the-moment anxiety, while those with lower CO2TT had higher in-the-moment anxiety.

This line of research aimed to identify and test simple ways to measure the impact of stress on respiratory physiology, so we can ultimately evaluate the effectiveness of breath-related interventions in measuring and addressing physiological (CO2 “tolerance”) and psychological (measures of anxiety) responses to stress.

The study has been completed and manuscript development is underway. Insights gained from this pilot may be used to design a longer-term, randomized trial.

Collaborator: California State University, Fullerton

Firefighter Performance PROGRAM

HHPF designed a program to help improve the health, performance, and experiences of firefighters. The program involves a simple breathing exercise to be done 3 times/week for 6 weeks, and a firefighting activity simulation to be done at the beginning and end of the 6-week period.

HHPF partnered with the Henderson Fire Department to implement this program during the fall of 2019 and, after its completion, to evaluate its effectiveness on firefighter stress, performance, & work-related burnout.

Findings from this program will be used to determine if it should be implemented on a broader scale at this and/or other fire departments, and to guide the design of a clinical trial of breath practices among the firefighter population.

Our goal is to find and test scalable ways to keep firefighters healthy, performing well and staying on-the-job.

This program has been completed and a full summary can be found by clicking below:

Read The Summary

Collaborator: Henderson, Kentucky Fire Department

MICROBIOME STUDY

HHPF is helping researchers at San Francisco State University (SFSU) conduct an investigation of a 4-week breath program.

The study aims to understand the effects of a guided 20-minute daily breath protocol on measures of perceived stress and anxiety.

The study will also assess associations between tolerance to endogenous CO2 levels and stress, while also looking at possible dose-response relationships.

Findings will help us more thoroughly understand the complex and multi-dimensional relationship between breath modulations and stress.

The study has completed IRB approval and aims to begin data collection during the summer of 2021.

Collaborator: San Francisco State University

Related Publications

Gregory J. Grosicki, Roger A. Fielding, Michael S. Lustgarten, Gut Microbiota Contribute to Age-Related Changes in Skeletal Muscle Size, Composition, and Function: Biological Basis
for a Gut-Muscle Axis

VIEW

P. Durk, Ryan & Castillo, Esperanza & Márquez-Magaña, Leticia & Grosicki, Greg & Bolter, Nicole & Matthew Lee, C & Bagley, James. (2018). Gut Microbiota Composition Is Related to Cardiorespiratory Fitness in Healthy Young Adults. International Journal of Sport Nutrition and Exercise Metabolism. 1-15. 10.1123/ijsnem.2018-0024.

VIEW

Breath and Stress Systematic Literature Review

HHPF has conducted a systematic review of peer-reviewed, published literature examining effectiveness of intentional breathing practices on anxiety and stress outcomes.

We are developing a scientific manuscript to disseminate findings regarding gaps in the literature and recommended directions for future research.

Collaborators: University of Southern California, California State University, Fullerton

We need your help to keep this movement going!

Funds are needed to continue to develop and bring these life-changing programs to more adolescents, first responders, and others.

In 2019, our founding year, we were successful in raising enough funds to incorporate the organization and establish 501(c)3 charitable status with the IRS. These funds were 100% from our generous community of donors.

As HHPF’s collaborative network and the scope of our research expands, we need your financial support to continue designing, testing, and implementing our science-backed programs more broadly.