EP 9 The Effects of Structured Breathing Practices on Reducing Physiological Arousal with Dr Melis Balban

For many years, law enforcement trainers and tactical professionals have been somewhat familiar with the importance of how intentional breathing techniques can help lower physiological arousal. This is a critical concept because physiological state directly impacts emotional regulation, attention and quality of decision making.

However, there has been little in the form of evidence-based research as to which types of breathing techniques are more (or less) effective in quickly reducing physiological arousal.

In this interview, we talk with Harvard trained neuroscientist, with expertise in neurobiology of stress and stress interventions, Dr. Melis Yilmaz Balban about incredibly important research that compared the effectiveness of Cyclic Hyperventilation, Box Breathing and the Cyclic Sigh. This research study, ‘Brief Structured Respiration Practices Enhance Mood and Reduce Physiological Arousal’, was published in Cell Reports Medicine in January 2023. A copy of the paper is attached to the show notes at www.trainersbullpen.com

In this interview with Dr Balban, we discuss the research finding that the Cyclic Sigh is a significantly more effective technique to rapidly lower physiological arousal when compared to the much more commonly taught ‘Box Breathing’ technique. In addition, the Cyclic Sigh can be conducted extremely quickly (during conflict),  and, importantly, can be automated with practice.

This interview contains helpful practical insights on how trainers should consider adjusting training methodology to improve officer performance. In addition, Dr Balban briefly discusses NeuroSmart – exciting new technology that will help officers learn and automate the Cyclic Sigh during the training process. This holds incredible promise for advancing law enforcement and military training!