top of page
THE RESEARCH
Every claim on this site is grounded in
published research
This page collects the studies and sources cited across the site. Each entry includes a plain-language summary of what the research found and where it was published. This is not the full research base drawn upon for my work - that could fill a small library!)
BREATHING & AUTONOMIC REGULATION
Slow breathing enhances autonomic, cerebral, and psychological flexibility through vagal activation and improved gas exchange efficiency.
ZACCARO A, PIARULLI A, LAURINO M, ET AL. · FRONTIERS IN HUMAN NEUROSCIENCE · 2018
Diaphragmatic breathing practice reduced cortisol levels and improved sustained attention and cognitive performance over 8 weeks.
MA X, YUE ZQ, GONG ZQ, ET AL. · FRONTIERS IN PSYCHOLOGY · 2017
Slow-paced breathing at 6 breaths per minute significantly improved HRV and reduced perceived stress in healthy adults.
HOPPER SI, MURRAY SL, FERRARA LR, SINGLETON JK · INTERNATIONAL JOURNAL OF PSYCHOPHYSIOLOGY · 2019
Nasal breathing activates the diaphragm more effectively and increases parasympathetic nervous system activity compared to oral breathing.
DIEST IV, VERSTAPPEN K, AUBERT AE, ET AL. · PSYCHOPHYSIOLOGY · 2020
Nasal nitric oxide production during nasal breathing enhances pulmonary oxygen uptake and bronchial dilation.
LUNDBERG JO · NATURE MEDICINE · 2003
Cyclic sighing for five minutes daily produced greater improvement in mood and physiological calm than mindfulness meditation.
BALBAN MY, NERI E, KOGON MM, ET AL. · CELL REPORTS MEDICINE · 2023
HEART RATE VARIABILITY & COHERENCE
Cardiac vagal tone, indexed through HRV, reflects the capacity to adapt flexibly to changing environmental demands.
PORGES SW · BIOLOGICAL PSYCHOLOGY · 2007
Heart rhythm coherence facilitates cortical function, including attention, working memory, and emotional processing.
MCCRATY R, CHILDRE D · HEARTMATH RESEARCH CENTER · 2010
Respiratory sinus arrhythmia biofeedback at resonance frequency improved vagal tone and stress resilience in high-performance professionals.
LABORDE S, ALLEN MS, BORBER U, ET AL. · PSYCHOPHYSIOLOGY · 2022
Cardiovascular and respiratory integration during paced breathing supports improved self-regulation and stress resilience.
CHADDHA A, MODAFF D, ENGSTROM-MELNYK J, BIRBER B · AMERICAN JOURNAL OF CARDIOLOGY · 2019
COGNITION, CREATIVITY & PERFORMANCE
Walking boosts creative thinking by up to 60% compared to sitting, with effects persisting after the walk ends.
OPPEZZO M, SCHWARTZ DL · STANFORD UNIVERSITY / JOURNAL OF EXPERIMENTAL PSYCHOLOGY · 2014
Breakthrough insights arise when the brain alternates between focused attention and diffuse processing, particularly under manageable stress followed by recovery.
JUNG-BEEMAN M, KOUNIOS J · 2015
Nasal breathing during cognitive tasks improved recognition memory compared to oral breathing.
COLZATO LS, SELLARO R, HOMMEL B · COGNITIVE PROCESSING · 2017
CLINICAL & APPLIED
Dysfunctional breathing patterns contribute significantly to chronic pain, anxiety, and fatigue, and can be corrected through targeted breathing retraining.
CHAITOW L, BRADLEY D, GILBERT C · RECOGNISING AND TREATING BREATHING DISORDERS · 2002
Sustained slow-breathing practice at resonance frequency reduced sympathetic nervous system activity and improved long-term autonomic balance.
JERATH R, EDRY JW, BARNES VA, JERATH V · MEDICAL HYPOTHESES · 2014
Sighing serves as a physiological reset, restoring alveolar function and preventing progressive lung collapse during normal breathing.
WILHELM FH, GEVIRTZ R, ROTH WT · PSYCHOPHYSIOLOGY · 2001
NEXT STEPS
bottom of page