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?

Methods: Studies were conducted to evaluate the efficacy of breathing techniques in treating PMS across various techniques like combined Pilates and breathing exercises thrice weekly, structured pranayama training, or app-based mindfulness sessions with guided breathing practices. Participants were assessed before and after intervention using standardized tools measuring PMS symptom severity, quality of life, cognitive performance, autonomic function, and sleep quality, with control groups or alternative interventions for comparison.^3,4,5

Results: All three interventions led to significant reductions in PMS symptom severity and improvements in quality of life. Pranayama training enhanced autonomic balance, reduced blood pressure and heart rate, and improved cognitive measures, while Pilates with breathing exercises improved sleep quality and social/emotional functioning. App-based mindfulness further reduced mood, behavioral, and physical symptoms, with benefits seen across both physical and mental health domains.

Conclusion: Breathing-based interventions, whether through structured pranayama, combined Pilates and breathing exercises, or mindfulness with guided breathing, are effective, safe, and accessible strategies for managing PMS.

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.

4. Sheerin Banu S, Jebakani DB, Sabitha P. Effect of pilates and breathing exercise on quality of life and sleep quality among medical students with premenstrual syndrome. International Journal of Reproduction, Contraception, Obstetrics and Gynecology.;12(7):2207.

5. Feula AJ, Yerrabelli D, Pal GK. Effect of pranayama on sympatho-vagal imbalance and cognitive deficit in premenstrual syndrome. Journal of Family Medicine and Primary Care. 2024 Jan 1;13(1):259-64.