Breathwork
Breathing techniques for performance and health
Interventions
Cyclic Sighing
A specific breathing pattern (double inhale, long exhale) shown by Stanford research to reduce stress more effectively than meditation
Nasal Breathing
Breathing through your nose instead of mouth for nitric oxide production, better oxygen delivery, and improved sleep
SOMA Breath
Rhythmic breathwork protocol combining ancient pranayama with music, using intermittent hypoxic training for stress reduction, cognitive enhancement, and altered states
Inspiratory Muscle Training (IMT)
Resistance training for breathing muscles using devices like POWERbreathe or Airofit to improve respiratory strength, endurance performance, and reduce breathlessness
Box Breathing (Tactical Breathing)
Equal-duration inhale, hold, exhale, hold pattern for rapid stress reduction, focus enhancement, and autonomic nervous system regulation
BOLT Test (Body Oxygen Level Test)
A simple breath-hold assessment developed by Patrick McKeown to measure CO2 tolerance and breathing efficiency, used to track progress in breathing training
Qigong
Ancient Chinese practice combining gentle movement, breathing techniques, and meditation to cultivate vital energy (qi) for health, stress reduction, and longevity
Yoga
Ancient Indian practice combining physical postures, breathing techniques, and meditation for flexibility, strength, stress reduction, and overall wellbeing
Vibroacoustic Therapy
Sound-based therapy using low-frequency vibrations transmitted through specialized furniture to induce deep relaxation and nervous system regulation
Buteyko Breathing Method
Breathing retraining method focused on nasal breathing, reduced breathing volume, and CO2 tolerance for asthma, sleep apnea, and anxiety
Wim Hof Method
Three-pillar protocol combining specific breathing exercises, cold exposure, and commitment/meditation to improve stress resilience, immune function, and mental clarity
Studies
Effects of nasal or oral breathing on anaerobic power output and metabolic responses
Nasal breathing during exercise produces equivalent performance to mouth breathing while reducing ventilation rate by 22%, indicating improved breathing efficiency.
Brief structured respiration practices enhance mood and reduce physiological arousal
A randomized controlled trial showing 5 minutes of daily cyclic sighing (physiological sigh) reduces anxiety and improves mood more effectively than meditation.
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
8 weeks of diaphragmatic breathing training significantly reduced cortisol levels, improved sustained attention, and decreased negative affect in healthy adults.
Carbon dioxide tolerance and chemoreceptor sensitivity: Implications for breathing training
CO2 tolerance is trainable and improvements correlate with reduced dysfunctional breathing symptoms and better stress resilience.
Effect of two breathing exercises (Buteyko and pranayama) in asthma: a randomised controlled trial
Buteyko breathing technique can improve symptoms and reduce bronchodilator use but does not appear to change bronchial responsiveness or lung function in asthma patients.
Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans
Wim Hof Method practitioners could voluntarily activate their sympathetic nervous system and suppress inflammatory response to endotoxin - previously thought impossible.
Breathwork-Induced Psychedelic Experiences Modulate Neural Dynamics
Largest breathwork study to date found SOMA breathwork produces psychedelic-like neural changes, with increased brain complexity during breath holds similar to psilocybin effects.
Buteyko breathing techniques in asthma: a blinded randomised controlled trial.
Buteyko breathing reduced beta-agonist inhaler use by 904 mcg/day and inhaled steroid use by 49%, with reduced minute ventilation but no change in objective lung function.
Buteyko Breathing Technique for asthma: an effective intervention.
Buteyko breathing reduced beta-agonist inhaler use by 85% and inhaled steroid use by 50% over 6 months, with no adverse events and no change in lung function.
The Buteyko breathing technique in children with asthma: a randomized controlled pilot study.
Buteyko breathing training improved lung function (FEV1) at rest and after exercise in children with asthma, though it did not reduce medication use over 3 months.
The peptidergic control circuit for sighing.
Identified two neuropeptide pathways (neuromedin B and gastrin-releasing peptide) in the brainstem that control sighing, revealing the molecular circuit that transforms normal breaths into sighs.
Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis.
Largest meta-analysis on slow breathing (223 studies) confirms it reliably increases vagally-mediated heart rate variability during practice, immediately after, and after multi-session interventions.
Slow breathing for reducing stress: The effect of extending exhale.
A 12-week RCT found slow breathing significantly reduces psychological stress, though extending the exhale longer than the inhale did not produce additional measurable benefits over equal-ratio breathing.
Experts
Podcast Episodes
Build Muscle & Strength & Forge Your Life Path | Dorian Yates
with Dorian Yates
Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman
with Andrew Huberman
Essentials: Erasing Fears & Traumas Using Modern Neuroscience
with Andrew Huberman
Essentials: The Science of Gratitude & How to Build a Gratitude Practice
with Andrew Huberman
Enhance Your Learning Speed & Health Using Neuroscience Based Protocols | Dr. Poppy Crum
with Andrew Huberman
Essentials: Using Your Nervous System to Enhance Your Immune System
with Andrew Huberman
James Nestor — Breathing Protocols to Reboot Your Health
with James Nestor
Light As Medicine, Metabolic Typing, COVID Controversies, Polar Bear Fitness, Healing Yourself With Laughter & More With Life Network Expert Dr. Leland Stillman
with Leland Stillman
Why Breathwork Feels Like a Euphoric Drug | Biohacker Tips : 1369
with Dave Asprey
Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity
with Andrew Huberman
Essentials: How to Control Your Sense of Pain & Pleasure
with Andrew Huberman
Essentials: Improving Health With Stronger Brain-Body Connection
with Andrew Huberman
Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release
with Jill Miller
Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
with Andy Galpin
Essentials: Tools for Managing Stress & Anxiety
with Andrew Huberman
SCP Podcast Mini Series, Episode 42: Easy Breathing for Chillaxing and Relaxing
with Perry Nickelston
Cordyceps Extract for Optimized Immunity with Dr Scott Sherr
with Dr Scott Sherr
The Healing Properties of Carbon Dioxide with Steve Scott
with Steve Scott
Dr Jay Wiles - A Masterclass in Improving Your HRV
with Dr Jay Wiles
Dr David Spiegel - Hypnosis, Brain Hacking, & Mental Mastery
with Dr David Spiegel
Dr Andrew Huberman - The Secret Tools To Hack Your Brain
with Dr Andrew Huberman
Vitamins D & K Plus Nasal Breathing to Change Your Sleep, Airway Health and More | Joel Gould, DDS
with Joel Gould, DDS
#1049 - Dr Jay Wiles - A Masterclass in Improving Your HRV
with Dr. Jay Wiles
ปลดล็อคศักยภาพร่างกายและจิตวิญญาณ ผ่านปรัชญามนุษย์น้ำแข็ง (Wim Hof method) | THE LIBRARY #podcast
'Wim Hof Method' พลังเยียวยาจากการหายใจ #สรุปหนังสือ The Way of The Iceman | MM EP.2180
The Wim Hof Method - with Wim Hof| EP 108
with Wim Hof
How to Use Cold Therapy and Breathwork to Prevent Disease and Stagnation with Wim Hof
with Wim Hof
Wim Hof, The Iceman: Hack Your Biochemistry | E175
with Wim Hof
Wim Hof
with Wim Hof
Wim Hof ON: The One Simple Method To Improve Your Focus, Strength and Confidence
with Wim Hof
TMHS 674: How to Utilize Cold Therapy to Burn Fat, Reduce Inflammation, & Build Confidence – with Dr. Susanna Søberg
with Susanna Soberg