Balban, M. Y. et al. (2023). “Brief structured respiration practices enhance mood and reduce physiological arousal.” Cell Reports Medicine.
A Stanford University study showing that just five minutes of daily structured breathing significantly improved mood and reduced stress responses compared to mindfulness meditation.

Zaccaro, A., et al. (2022). “Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials.” Frontiers in Human Neuroscience.
A large review of 12 trials showing that breathwork interventions significantly reduced symptoms of stress, anxiety, and depression.

Saoji, A. A., et al. (2022). “Effect of resonance breathing on heart rate variability and cognitive function in young adults.” International Journal of Environmental Research and Public Health.
Found that regular slow, rhythmic breathing increased heart rate variability (HRV) — an indicator of a more balanced and resilient nervous system.

Yun, Y. H., et al. (2013). “Effectiveness of controlled breathing techniques on anxiety and depression in patients with chronic respiratory illness.” Heart & Lung.
Demonstrated that breathing practices improved both anxiety and depression in participants with long-term health conditions.

McCraty, R. & Shaffer, F. (2015). “A one-minute deep breathing assessment and its relationship to 24-hour heart rate variability measurements.” HeartMath Institute Research Library.
Showed that even a single minute of deep, paced breathing can positively influence heart rate variability, supporting nervous system balance and calm.