Breathe a little easier.
Simple breathing practices, explained kindly, with the research behind them. Pick a topic, read for five minutes, then try it.
Breathwork benefits: what the research really says
The breathwork benefits with the most research behind them are modest and real: pooled trials found small to medium drops in self-reported stress, anxiety and…
TechniquesCyclic sighing for anxiety: does the double inhale work?
Cyclic sighing is a double inhale through the nose followed by a long, slow sigh out.
TechniquesBox breathing: how to do it and what studies show
Box breathing means breathing in, holding, breathing out and holding again for equal counts, usually 4 seconds each.
Sleep & calm4-7-8 breathing for sleep: does it really work?
Nobody has shown that 4-7-8 breathing helps you fall asleep faster on the night you try it.
TechniquesSlow breathing: does 6 breaths a minute lower stress?
Slow breathing, at around 6 breaths a minute, tends to raise heart rate variability (HRV) while you are doing it, and people in studies report feeling a bit less stressed.
TechniquesResonance breathing: how to find your own pace
Resonance breathing means breathing at the slow pace, typically between 4.5 and 7 breaths a minute, where your heart rate swings up and down the most with each breath.
Sleep & calmBreathwork for anxiety: what the research really says
Breathwork for anxiety may help a little.
Sleep & calmBreathwork vs meditation: which is better for stress?
In breathwork vs meditation, neither is clearly "better".
Body & healthBreathing exercises for blood pressure: what studies found
Breathing exercises for blood pressure look promising but unproven.
Body & healthBreathing exercises for asthma: what Cochrane found
Breathing exercises for asthma may help you feel better day to day, but they are an add-on, not a replacement.
Body & healthNose breathing vs mouth breathing: is taping safe?
Nose breathing is the normal way to breathe, and some small studies suggest it can be comfortable and efficient during exercise.
SafetyIs breathwork safe? Who should check first
Is breathwork safe?
Everyday lifeBreathing exercises at work: do 2 minutes help?
Nobody has properly tested a 2-minute breathing break for teachers or desk workers, so there's no proven "dose".
Everyday lifeBreathing exercises for teens: does it help exam stress?
We don't know yet whether breathing exercises for teens lower exam stress.
Everyday lifeBreathing exercises in pregnancy: what's safe to try?
Gentle, slow breathing for relaxation is listed by the NHS as a self-help option for anxiety in pregnancy, and a large review found that relaxation methods that include…
Myths & truthsBreathwork myths: 4 popular claims, checked
Does breathwork really work?
For teachersHow long should a breathwork session be? 5, 10 or 20
Nobody has found the "right" length for a breathwork session.
For teachersBreathwork client intake form: a safety checklist template
There is no published, agreed standard for screening people before a breathwork class.
The researchBreathwork benefits research: the evidence in one table
This page puts the breathwork benefits research in one table: what each breathing technique was tested for, who took part, and how strong the result is.