Our Method & Sources
We believe breathing exercises should be grounded in evidence, explained clearly, and never over-promise. Here is how we approach content on this site.
How We Select Techniques
- 1.We include techniques that appear in published, peer-reviewed research or have long-established use in clinical and professional settings.
- 2.We use conservative language. We say "may help" or "some people find" rather than making absolute claims.
- 3.We always include cautions and encourage users to consult professionals for medical or mental health concerns.
Key References
Physiological Sigh
Balban, M.Y., et al. (2023). “Brief structured respiration practices enhance mood and reduce physiological arousal.” Cell Reports Medicine, 4(1). Stanford University study comparing cyclic sighing to mindfulness meditation.
Box Breathing
Used widely in U.S. military and first-responder training. Documented in Mark Divine's “Unbeatable Mind” program and referenced in military stress-management research.
4-7-8 Breathing
Popularized by Dr. Andrew Weil, based on pranayama breathing traditions. Research on extended-exhale techniques supports the relaxation mechanism.
Resonant / Coherent Breathing
Lehrer, P.M., & Gevirtz, R. (2014). “Heart rate variability biofeedback: how and why does it work?” Frontiers in Psychology, 5, 756. Links ~5.5 breaths/min to optimal HRV.
Vagus Nerve & Exhale-Dominant Breathing
Gerritsen, R.J.S., & Band, G.P.H. (2018). “Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity.” Frontiers in Human Neuroscience, 12, 397. Reviews how slow breathing activates the vagus nerve.
Important Disclaimer
The content on this website is for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any condition. Always consult a qualified healthcare professional before starting any breathing practice if you have a medical condition. Stop any exercise immediately if you feel dizzy, lightheaded, or uncomfortable.