Slow yoga breathing improves mental load in working memory performance and cardiac activity among yoga practitioners

This study investigated the immediate impact of slow yoga breathing (SYB) at six breaths per minute on working memory and cardiac activity in 40 yoga practitioners. Techniques like alternate nostril breathing (ANB) and right nostril breathing (RNB) improved reaction times and accuracy on challenging memory tasks (2-back condition), reflecting better cognitive efficiency. SYB also increased heart rate variability, indicating enhanced autonomic control. These findings highlight SYB’s potential to support mental focus and stress-management, with implications for tasks requiring sustained cognitive effort.

Practicing slow yoga breathing, especially alternate nostril or right nostril techniques, for 10–15 minutes may improve focus and task performance by regulating stress responses and enhancing cognitive efficiency. Regular practice is likely to amplify benefits, especially for those engaged in mentally demanding tasks. While promising, these results are based on trained yoga practitioners; beginners may need guidance to achieve similar outcomes.