Feeling overwhelmed? You’re not alone. In this episode of Pause Here, we unpack the magic of the Relax breathing pattern. It’s more than just a deep breath; it’s a powerful tool to reset your nervous system, soothe your mind, and help you regain control when life feels chaotic.

From military pilots flying through storms to scuba divers keeping calm beneath the waves – even to you in line at the grocery store – this breathing pattern is being used by people everywhere to stay grounded and focused. Breathe in. Breathe out. Tune in and discover your new secret superpower.

Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode.

• Andersen, J. P., & Gustafsberg, H. (2016). A training program to improve police officer stress management in the field. SAGE Open, 6(2), 2158244016638708.
• Pattyn, N., Beech, D., Wilhelmsson, J., Kilding, H., & Mendrek, A. (2024). Restorative techniques in sports psychology. In Routledge Handbook of Sport Psychology. Routledge.
• Frizzelli, A. (2024). Controlled breathing in post-COVID rehabilitation: Reducing anxiety and improving oxygenation. University of Parma. Retrieved from
• Leinonen, A. (2024). Using controlled breathing techniques in military flight training. University of Eastern Finland. Retrieved from
• Weed, L., Kuperman, P., & McKenzie, A. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100693.
• Laborde, S., Mosley, E., & Thayer, J. F. (2021). Heart rate variability and slow breathing: A review. Sustainability, 13(14), 7775.
• Thompson, E., Elgendi, M., & Menon, C. (2021). The impact of slow controlled breathing on heart rate variability and mood. International Journal of Environmental Research and Public Health, 18(15), 8143.

Struggle with shut-eye? Tune into this episode of ‘Pause Here’ for our deep dive into the nocturnal world. Discover the science behind why we sleep, the shocking impacts of missing out on those precious Z’s, and how different stages of sleep play unique roles in our health and well-being. We’ll unravel top strategies for better sleep – from perfecting your sleep environment to breathing techniques that can send you smoothly to dreamland. Whether you’re battling insomnia or just seeking a few more golden hours of rest, this episode is your blueprint for nights of deeper, more restorative sleep.

Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode.

• Watson, N.F., Martin, J.L., Wise, M.S., Carden, K.A. and Curhan, G.C., 2015. Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), pp.591–592.
• Simpson, N.S., Gibbs, E.L. and Matheson, G.O., 2017. Optimizing sleep to maximize performance: Implications and recommendations for elite athletes. Scandinavian Journal of Medicine & Science in Sports, 27(3), pp.266–274.
• Ramar, K., Malhotra, R.K., Carden, K.A., Martin, J.L., Abbasi-Feinberg, F., Aurora, R.N., Kristo, D.A., Rowley, J.A. and Zak, R.S., 2021. Sleep is essential to health: An American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine, 17(10), pp.2115–2119.
• Peuhkuri, K., Sihvola, N. and Korpela, R., 2012. Diet promotes sleep duration and quality. Nutrition Research, 32(5), pp.309–319.
• Ohayon, M., Wickwire, E.M., Hirshkowitz, M., Albert, S.M., Avidan, A., Daly, F.J., Dauvilliers, Y., Ferri, R., Fung, C., Gozal, D. and Hazen, N., 2017. National Sleep Foundation’s sleep quality recommendations. Sleep Health, 3(1), pp.6–19.
• National Sleep Foundation, 2017. National Sleep Foundation’s sleep quality recommendations: First report. Sleep Health, 3(1), pp.6–19.
• Krystal, A.D. and Edinger, J.D., 2008. Measuring sleep quality. Sleep Medicine, 9, pp.S10–S17.
• Caddick, Z.A., Gregory, K., Arsintescu, L. and Flynn-Evans, E.E., 2018. A review of the environmental parameters necessary for an optimal sleep environment. Building and Environment, 132, pp.11–20.
• Beaudoin, L.P., 2014. A design-based approach to sleep-onset and insomnia: super-somnolent mentation, the cognitive shuffle and serial diverse imagining. Computational Modeling of Cognition-Emotion Interactions: Relevance to Mechanisms of Affective Disorders and Therapeutic Action.

Inhale peace, hold insight, and exhale stress in this episode of 'Pause Here.' Get ready to take a breather with the Calm breathing pattern, where we dive into its soothing history, unpack the science, and explore its power to chill out your day. Discover how inhaling for 4, holding for 2, and exhaling for 6 isn't just a pattern—it's a lifestyle! Join us for real-world stories, breathe-easy tips, and a guide to turning every heavy sigh into a sigh of relief. Tune in to master the subtle art of keeping calm and breathing on.

Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode.

• Wahbeh, H., Goodrich, E., Goy, E. and Oken, B.S., 2016. Mechanistic pathways of mindfulness meditation in combat veterans with posttraumatic stress disorder. Journal of clinical psychology, 72(4), pp.365-383.
• Malow, B.A., Edwards, J., Marzec, M., Sagher, O. and Fromes, G., 2000. Effects of vagus nerve stimulation on respiration during sleep: a pilot study. Neurology, 55(10), pp.1450-1454.
• Jahnke, R., Larkey, L., Rogers, C., Etnier, J. and Lin, F., 2010. A comprehensive review of health benefits of qigong and tai chi. American journal of health promotion, 24(6), pp.e1-e25.
• Indik, L., 2009. The End of Breath for Singing: Exhalation and the Control of Breath at the End of the Phrase. Journal of Singing, 66(2), p.131.
• Herhaus, B., 2024. Alterations in pro-inflammatory cytokine TNF-alpha and stimulation of the cholinergic anti-inflammatory pathway in individuals with panic disorder using slow-paced breathing with HRV-BF–a randomized controlled trial. Psychoneuroendocrinology, 160, p.106751.
• Golaszewski, T. and Fisher, B., 2002. Heart check: the development and evolution of an organizational heart health assessment. American Journal of Health Promotion, 17(2), pp.132-153.
• Garg, P., Mendiratta, A., Banga, A., Bucharles, A., Piccoli, M.V.F., Kamaraj, B., Qasba, R.K., Bansal, V., Thimmapuram, J., Pargament, R. and Kashyap, R., 2024. Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. International Journal of Cardiology Cardiovascular Risk and Prevention, 20, p.200232.
• French, J., Brown, R.J. and Bell, T., 2024. Breathing techniques in the treatment of depression: A scoping review and proposal for classification. Counselling and Psychotherapy Research, 24(3), pp.870-883.
• Chiesa, A. and Malinowski, P., 2011. Mindfulness‐based approaches: Are they all the same?. Journal of clinical psychology, 67(4), pp.404-424.