Słowa kluczowe
well-being
relaxation
mantra meditation
psychosomatic
balance
resilience
Jak cytować
Liczba wyświetleń: 20
Liczba pobrań: 10
Abstrakt
This study investigates the effects of a 21-day breath meditation intervention on emotional well-being, with a focus on the psychosomatic and neural mechanisms of breath regulation. Breath meditation, known to activate the parasympathetic nervous system and reduce physiological markers of stress, has been shown to enhance emotional regulation and improve subjective well-being. The study included 112 adult participants, divided into four groups, each engaging in different combinations of breath meditation, body scanning, and positive reflection exercises. Emotional well-being was assessed using the SUPIN (Polish adaptation of the PANAS), measuring positive and negative affect pre- and post-intervention.
Results indicate significant improvements in positive affect and reductions in negative affect for groups practicing breath meditation, especially when combined with positive reflection. Group 2 (Breath Meditation + “Three Good Things”) showed the largest increases in positive affect and reductions in negative affect, highlighting the synergistic effect of combining mindfulness with positive psychology exercises. These findings underscore the efficacy of breath meditation as a brief, non-invasive intervention for emotional well-being and stress regulation. The study offers insights into practical applications for mental health, educational, and workplace settings, emphasizing the potential of breath-focused mindfulness practices to foster resilience and emotional balance. Future research should explore long-term effects and physiological markers to deepen understanding of these interventions’ mechanisms and sustainability.
Bibliografia
Alexander, R., Aragón, O.R., Bookwala, J., Cherbuin, N., Gatt, J.M., Kahrilas, I.J., Kästner, N., Lawrence, A., Lowe, L., Morrison, R.G., Mueller, S.C., Nusslock, R., Papadelis, C., Polnaszek, K.L., Richter, S.H., Silton, R.L., Styliadis, C. (2021). The neuroscience of positive emotions and affect: Implications for cultivating happiness and wellbeing. Neuroscience & Biobehavioral Reviews, 121, 220–249. DOI: https://doi.org/10.1016/j.neubiorev.2020.12.002
Black, D.S., Slavich, G.M. (2016). Mindfulness meditation and the immune system: A systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), 13–24. DOI: https://doi.org/10.1111/nyas.12998
Brewer, J.A., Worhunsky, P.D., Gray, J.R., Tang, Y.-Y., Weber, J., Kober, H. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences, 108(50), 20254–20259. DOI: https://doi.org/10.1073/pnas.1112029108
Brown, R.P., Gerbarg, P.L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part II – clinical applications and guidelines. The Journal of Alternative and Complementary Medicine, 11(4), 711–717. DOI: https://doi.org/10.1089/acm.2005.11.711
Cahn, B.R., Goodman, M.S., Peterson, C.T., Maturi, R., Mills, P.J. (2017). Yoga, meditation and mind-body health: Increased BDNF, cortisol awakening response, and altered inflammatory marker expression after a 3-month yoga and meditation retreat. Frontiers in Human Neuroscience, 11, Article 315. DOI: https://doi.org/10.3389/fnhum.2017.00315
Davidson, R.J., McEwen, B.S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689–695. DOI: https://doi.org/10.1038/nn.3093
Desbordes, G., Negi, L.T., Pace, T.W., Wallace, B.A., Raison, C.L., Schwartz, E.L. (2012). Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state. Frontiers in Human Neuroscience, 6, Article 292. DOI: https://doi.org/10.3389/fnhum.2012.00292
Emmons, R.A., McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. DOI: https://doi.org/10.1037/0022-3514.84.2.377
Feldman, G., Greeson, J., Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on emotional regulation. Behavior Research and Therapy, 48(10), 1002–1011. DOI: https://doi.org/10.1016/j.brat.2010.06.006
Fox, K.C.R., Nijeboer, S., Dixon, M.L., Floman, J.L., Ellamil, M., Rumak, S.P., Sedlmeier, P., Christoff, K. (2014). Is meditation associated with altered brain structure? A systematic review and meta-analysis of morphometric neuroimaging in meditation practitioners. Neuroscience & Biobehavioral Reviews, 43, 48–73. DOI: https://doi.org/10.1016/j.neubiorev.2014.03.016
Fredrickson, B.L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. DOI: https://doi.org/10.1037//0003-066X.56.3.218
Fredrickson, B.L. (2004). Gratitude, like other positive emotions, broadens and builds. In: R.A. Emmons, M.E. McCullough (Eds.), The Psychology of Gratitude (pp. 145–166). Oxford: Oxford University Press. DOI: https://doi.org/10.1093/acprof:oso/9780195150100.003.0008
Gevirtz, R. (2013). The promise of heart rate variability biofeedback: Evidence-based applications. Biofeedback, 41(3), 110–120. DOI: https://doi.org/10.5298/1081-5937-41.3.01
Goyal, M., Singh, S., Sibinga, E.M., Gould, N.F., Rowland-Seymour, A., Sharma, R., Haythornthwaite, J.A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. DOI: https://doi.org/10.1001/jamainternmed.2013.13018
Hofmann, S.G., Sawyer, A.T., Witt, A.A., Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183. DOI: https://doi.org/10.1037/a0018555
Hülsheger, U.R., Alberts, H.J., Feinholdt, A., Lang, J.W. (2013). Benefits of mindfulness at work: The role of mindfulness in emotion regulation, emotional exhaustion, and job satisfaction. Journal of Applied Psychology, 98(2), 310–325. DOI: https://doi.org/10.1037/a0031313
Jerath, R., Edry, J.W., Barnes, V.A., Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. DOI: https://doi.org/10.1016/j.mehy.2006.02.042
Kabat-Zinn, J. (1982). An outpatient program in behavioral medicine for chronic pain patients based on the practice of mindfulness meditation: Theoretical considerations and preliminary results. General Hospital Psychiatry, 4(1), 33–47. DOI: https://doi.org/10.1016/0163-8343(82)90026-3
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. London: Delta.
Komariah, M., Ibrahim, K., Pahria, T., Rahayuwati, L., Somantri, I. (2023). Effect of mindfulness breathing meditation on depression, anxiety, and stress: A randomized controlled trial among university students. Healthcare, 11(1), Article 26. DOI: https://doi.org/10.3390/healthcare11010026
Lehrer, P.M., Vaschillo, E., Vaschillo, B. (2000). Resonant frequency biofeedback training to increase cardiac variability: Rationale and manual for training. Applied Psychophysiology and Biofeedback, 25(3), 177–191. DOI: https://doi.org/10.1023/A:1009554825745
Lehrer, P., Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, Article 756. DOI: https://doi.org/10.3389/fpsyg.2014.00756
Luders, E., Toga, A.W., Lepore, N., Gaser, C. (2009). The underlying anatomical correlates of long-term meditation: Larger hippocampal and frontal volumes of gray matter. NeuroImage, 45(3), 672–678. DOI: https://doi.org/10.1016/j.neuroimage.2008.12.061
Mather, M., Carstensen, L.L. (2005). Aging and motivated cognition: The positivity effect in attention and memory. Trends in Cognitive Sciences, 9(10), 496–502. DOI: https://doi.org/10.1016/j.tics.2005.08.005
McCorry, L.K. (2007). Physiology of the autonomic nervous system. American Journal of Pharmaceutical Education, 71(4), Article 78. DOI: https://doi.org/10.5688/aj710478
Pascoe, M.C., Thompson, D.R., Jenkins, Z.M., Ski, C.F. (2021). Psychobiological mechanisms underlying the mood benefits of meditation: A narrative review. Comprehensive Psychoneuroendocrinology, 6, Article 100037. DOI: https://doi.org/10.1016/j.cpnec.2021.100037
Roeser, R.W., Schonert-Reichl, K.A., Jha, A., Cullen, M., Wallace, L., Wilensky, R., Harrison, J. (2013). Mindfulness training and reductions in teacher stress and burnout: Results from two randomized, waitlist-control field trials. Journal of Educational Psychology, 105(3), 787–804. DOI: https://doi.org/10.1037/a0032093
Seligman, M.E., Steen, T.A., Park, N., Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421. DOI: https://doi.org/10.1037/0003-066X.60.5.410
Sharma, M., Rush, S.E. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals: A systematic review. Journal of Evidence-Based Complementary & Alternative Medicine, 19(4), 271–286. DOI: https://doi.org/10.1177/2156587214543143
Somers, V.K., Mark, A.L., Abboud, F.M. (1989). Influence of ventilation and hypocapnia on sympathetic nerve responses to hypoxia in normal humans. Journal of Applied Physiology, 67(5), 2095–2100. DOI: https://doi.org/10.1152/jappl.1989.67.5.2095
Tang, Y.Y., Holzel, B.K., Posner, M.I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. DOI: https://doi.org/10.1038/nrn3916
Tang, Y.Y., Ma, Y., Wang, J., Fan, Y., Feng, S., Lu, Q., … Posner, M.I. (2009). Central and autonomic nervous system interaction is altered by short-term meditation. Proceedings of the National Academy of Sciences, 106(22), 8865–8870. DOI: https://doi.org/10.1073/pnas.0904031106
Van Diest, I., Verstappen, K., Aubert, A.E., Widjaja, D., Vansteenwegen, D., Vlemincx, E. (2014). Inhalation/exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. Applied Psychophysiology and Biofeedback, 39(3–4), 171–180. DOI: https://doi.org/10.1007/s10484-014-9253-x
Villanueva, C.M., Silton, R.L., Heller, W., Barch, D.M., Gruber, J. (2021). Change is on the horizon: Call to action for the study of positive emotion and reward in psychopathology. Current Opinion in Behavioral Sciences, 39, 34–40. 8 DOI: https://doi.org/10.1016/j.cobeha.2020.11.008
Watson, D., Clark, L.A., Tellegen, A. (1988). Development and validation of brief measures of positive and negative affect: The PANAS scales. Journal of Personality and Social Psychology, 54(6), 1063–1070. DOI: https://doi.org/10.1037/0022-3514.54.6.1063
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., Gemignani, A. (2018). How breath-control can change your life: A systematic review on psy-chophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, Article 353. DOI: https://doi.org/10.3389/fnhum.2018.00353
Zeidan, F., Johnson, S.K., Diamond, B.J., David, Z., Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597–605. DOI: https://doi.org/10.1016/j.concog.2010.03.014
Licencja
Prawa autorskie (c) 2026 Piotr Cieśla, Magdalena Cieśla, Małgorzata Bernatek
Utwór dostępny jest na licencji Creative Commons Uznanie autorstwa 4.0 Międzynarodowe.
1. W momencie złożenia pracy celem rozpoczęcia postępowania w sprawie publikacji, Licencjodawca, zwany dalej Autorem, akceptuje wszystkie zasady umieszczone na stronie internetowej czasopisma “Człowiek i Społeczeństwo”, udzielając Licencjobiorcy, zwanego dalej Wydawcą, niewyłącznej i nieodpłatnej licencji na korzystanie z Utworu. Licencja zakłada tym samym brak ograniczeń terytorialnych, czasowych oraz ilościowych na następujących polach eksploatacji (art. 50 ustawy z dnia 4 lutego 1994 r. o prawie autorskim i prawach pokrewnych):
a. utrwalanie Utworu;
b. zwielokrotnienie Utworu drukiem i w wersji cyfrowej;
c. wprowadzenie do obrotu, użyczenie lub najem oryginału/zwielokrotnionych egzemplarzy Utworu;
d. publiczne wykonanie, wystawienie, wyświetlenie, odtworzenie oraz nadawanie i reemitowanie, a także publiczne udostępnianie Utworu w taki sposób, aby każdy mógł mieć do niego dostęp w miejscu i w czasie przez siebie wybranym;
e. włączenie Utworu w skład utworu zbiorowego;
f. wprowadzenie Utworu w postaci elektronicznej na platformy elektroniczne lub inne wprowadzenie Utworu w postaci elektronicznej do Internetu, Intranetu, Extranetu lub innej sieci;
g. rozpowszechnianie Utworu w wersji elektronicznej w Internecie, Intranecie, Extranecie lub innej sieci, w pracy zbiorowej, a także samodzielnie w formule Open Access w oparciu o licencję Creative Commons Uznanie autorstwa 4.0 Międzynarodowa Licencja Publiczna (CC BY 4.0), a także inną wersję językową tej licencji, lub którąkolwiek późniejszą wersję tej licencji.
2. Założenia licencji Creative Commons Uznanie autorstwa 4.0 Międzynarodowa Licencja Publiczna (CC BY 4.0), udzielają Wydawcy upoważnienia do kopiowania, zmieniania, rozprowadzania, przedstawiania i wykonywania Utworu jedynie pod warunkiem uznania autorstwa.
3. Wraz z dostarczeniem Utworu, Autor zobowiązuje się do wypełnienia, podpisania oraz odesłania skanu umowy