Informed by Science

  1. Bahi, C., Irrmischer, M., Franken, K., Fejer, G., Schlenker, A., Deijen, J. B., & Engelbregt, H. (2024). Effects of conscious connected breathing on cortical brain activity, mood and state of consciousness in healthy adults. Current Psychology, 43(12), 10578-10589.
    • Results: Significant decreases in negative mood states, reduced delta and theta brainwave activity, and increased gamma activity in experienced participants.
  2. Fincham, G. W., Kartar, A., Uthaug, M. V., Anderson, B., Hall, L., Nagai, Y., … & Colasanti, A. (2023). High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications. Neuroscience & Biobehavioral Reviews, 155, 105453.
    • Results: The review highlights the potential for high ventilation breathwork to improve emotional regulation, reduce stress, and alter brainwave activity. However, the authors caution that these practices may not be suitable for all individuals, particularly those with cardiovascular issues or a history of psychotic disorders.
  3. Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432.
    • Results: Breathwork interventions had a significant small-medium effect size on reducing self-reported stress and anxiety
  4. Hopper, S. I., Murray, S. L., Ferrara, L. R., & Singleton, J. K. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Evidence Synthesis, 17(9), 1855-1876.
    • Results: The systematic review found that diaphragmatic breathing was effective in significantly reducing both physiological stress markers (e.g., heart rate, blood pressure, cortisol) and psychological stress (self-reported anxiety and stress levels). The intervention showed consistent results across various populations, suggesting that diaphragmatic breathing is a cost-effective and accessible tool for stress management.
  5. Leyro, T. M., Versella, M. V., Yang, M. J., Brinkman, H. R., Hoyt, D. L., & Lehrer, P. (2021). Respiratory therapy for the treatment of anxiety: Meta-analytic review and regression. Clinical psychology review, 84, 101980.
    • Results: Respiratory interventions had a medium-to-large effect size in reducing trait anxiety.
  6. Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., … & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 234806.
    • Results: The diaphragmatic breathing group showed significant reductions in negative affect and cortisol levels and improved sustained attention.
  7. Magnon, V., Dutheil, F., & Vallet, G. T. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Scientific reports, 11(1), 19267.
    • Results: Significant reductions in state anxiety and increases in vagal tone were found, especially in older adults.
  8. Miller T, Nielsen L. Measure of Significance of Holotropic Breathwork in the Development of Self-Awareness. J Altern Complement Med. 2015 Dec;21(12):796-803. doi: 10.1089/acm.2014.0297. Epub 2015 Nov 13. PMID: 26565611; PMCID: PMC4677109.
    • Results: Significant reductions in persistence temperament scores and hostility, and increases in self-awareness.