Breathing Technique Device

Device 1: Breathing Technique Device:

What is it?

The 4-7-8 breathing may help you better manage your breathing. It involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.

This is typically practiced as a cycle, where you repeat the breathing sequence for a desired amount of time.

How does it work?

Progesterone fluctuation during periods leads to lower serotonin and dopamine levels resulting in irritable mood, and increased stress levels.

Breathing techniques produce a sense of relaxation in the body, lowers stress hormones, and helps with stabilizing emotions¹,².

What is the efficacy?

The present study is the first one worldwide to examine whether smartphone-based Mindfulness training can reduce symptoms of PMS and improve the quality of life in women with PMS.

80 Iranian women (aged 25–45) with PMS were recruited through online advertising who were randomly allocated into two groups of 40. The intervention group underwent two online introductory group sessions followed by 8 weeks of Mindfulness practice, while the control group received no intervention.

The results indicated that the smartphone-based Mindfulness training intervention could be an effective treatment modality for women with PMS symptoms³.

Side Effects:

There are no known short term or long term side effects.

References

1. Bentley TGK, D’Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, et al. Breathing practices for stress and anxiety reduction: conceptual framework of implementation guidelines based on a systematic review of the published literature. Brain Sci. 2023 Nov 21;13(12):1612. doi: 10.3390/brainsci13121612.

2. Yilmaz Balban M, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1):100895. doi: 10.1016/j.xcrm.2022.100895.

3. Mazaheri Asadi D, Zahedi Tajrishi K, Gharaei B. Mindfulness Training Intervention With the Persian Version of the Mindfulness Training Mobile App for Premenstrual Syndrome: A Randomized Controlled Trial. Front Psychiatry. 2022 Jun 17;13:922360. doi: 10.3389/fpsyt.2022.922360.