Breathing Techniques for Enhancing Psychological Resilience: An Integrative Literature Review of Scientific and Buddhist Trilakkhana Principles

Abstract

This integrative literature review aims to explore the connections between modern scientific breathing techniques and Buddhist principles in enhancing psychological resilience. Through analysis of biological and psychological mechanisms related to breathing, including the application of Trilakkhana principles in developing psychological resilience. From the compilation of research articles, five main breathing techniques effective for psychological resilience were summarized: cyclic sighing, resonance frequency breathing, mindfulness of breathing (Anapanasati), box breathing, and diaphragmatic breathing. All techniques affect the improvement of Heart Rate Variability (HRV), creation of autonomic nervous system balance, and development of emotional regulation abilities. The connection with Trilakkhana principles shows that Anicca (impermanence), Dukkha (suffering), and Anatta (non-self) can serve as an effective conceptual framework for building psychological resilience through breathing practice. The application of breathing techniques can be used in various contexts, from crisis situations, education, workplace settings, to public health systems. The integration between modern science and religious principles opens opportunities for developing effective and comprehensive approaches to creating sustainable psychological resilience.