Effects of Moderate Exercise and Cyclic Sighing on Stress, Cognition and Physiological Markers in Young Adults

A Comparison of Psychophysiological Effects Between Relaxation Techniques and Physical Exercise in Young Adults

This study investigates the effects of moderate physical exercise and cyclic sighing (breathing training) on stress, cognition, and physiological markers in young adults. It is a randomized cross-over trial with two interventions. Each participant will take part in two intervention sessions:

1. Moderate-intensity physical activity (PA): 15 minutes of stationary cycling at 65-75% of maximum heart rate (HRmax).
2. Breathing training (CS): 15 minutes of cyclic sighing, a technique involving inhaling, pausing briefly, taking a deeper breath, and exhaling slowly.

A one-week washout period between sessions is planned to minimise carry-over effects and to ensure participants' physiological state is similar before the next session. During this week, participants will wear Polar Ignite wrist-worn devices to monitor physical activity and sleep.

A total of 30 participants (you adults) will be enrolled.

Measurements performed before and after each intervention include:

• EEG using Emotiv EPOC Flex Gel (32-channel device): 2 minutes with eyes open, 2 minutes with eyes closed, during the interventions, and while performing cognitive test (N-back).
• Heart rate variability (HRV) using the Polar H10 sensor.
• SUDS - Subjective Units of Disress Scale for perceived stress.
• N-back test for cognitive performance using Emotiv App.
• Blood pressure (systolic and diastolic) and heart rate.
• Pain threshold measured with a dolorimeter.
• PANAS-SF - Positive and Negative Affect Schedule.

Baseline questionnaires completed by participants the day before the study:

• PSS-10 - Perceived Stress Scale (Cohen, Kamarck, Mermelstein).
• MAAS - Mindful Attention Awareness Scale
• Psychological well-being - short version
• Mini-COPE - Coping with Stress Inventory
• Sleep quality and average sleep duration
• Chronotype questionnaire (morningness-eveningness)
• GPAQ - Global Physical Activity Questionnaire
• Pittsburgh Sleep Quality Index

The study aims to understand how brief interventions like moderate exercise and breathing techniques affect stress, cognitive performance, and physiological responses in young adults.

Inclusion Criteria:

• male or female participants,
• age 18-35,
• without chronic somatic diseases,
• no current episode of psychiatric disorder (no active depression, mania, or psychosis),
• regular sleep schedule in the week prior to the study,
• not taking psychotropic drugs or medications,
• non-smoker,
• not working nightshifts.

Exclusion Criteria:

• consumption of alcohol or psychoactive substances the day before or on the day of the study,
• intense physical activity less than 2 hours before the study,
• consuming coffee, black tee, energy drinks less than 2 hours before the study,
• contraindications to moderate-intensity physical activity on cycle ergometer (e.g., recent injuries),
• contraindications to EEG (e.g., scalp skin conditions preventing proper electrode placement, hypersensitivity to conductive gels or pastes).