The evidence

Research.

The studies behind what I do, in one list.

I came to breathwork sceptical. These are the papers that convinced me, each linked so you can check them yourself.

Breathwork

12

trials

A 2023 meta-analysis of 12 randomised trials found breathwork lowered stress, anxiety and low mood compared with control groups.

Fincham et al →

5

min a day

Five minutes of structured breathing a day, for a month, improved mood and lowered breathing rate more than the same amount of mindfulness meditation. The best pattern was a double inhale through the nose and a long exhale.

Balban et al →

6

weeks

Six weeks of a breath-led practice during the working week improved mood and resilience to stress compared with a waiting list.

Hartfiel et al →

At work

6×

Employees with burnout symptoms are six times more likely to want to leave their organisation.

McKinsey Health Institute (2022) →

78%

Lower absenteeism in the most engaged teams compared with the least engaged; profitability 23% higher.

Gallup (2024) →

$300

billion a year

The estimated cost of workplace stress to US employers in absence, turnover, lost output and healthcare.

American Institute of Stress →

The return

5:1

Average return to UK employers on what they spend on mental-health support at work.

Deloitte (2020) →

$3.27

per $1

Saved in medical costs for every dollar spent on a structured workplace wellness programme; $2.73 saved in absence costs.

Baicker, Cutler & Song (2010) →

Sources

  1. 1.Fincham et al. (2023). Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports. nature.com
  2. 2.Balban et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. cell.com
  3. 3.Hartfiel et al. (2011). The effectiveness of yoga for the improvement of well-being and resilience to stress in the workplace. Scand. J. Work Environ. Health. pubmed.ncbi.nlm.nih.gov
  4. 4.McKinsey Health Institute (2022). Addressing employee burnout: are you solving the right problem? mckinsey.com
  5. 5.Gallup (2024). Q12 Meta-Analysis: Employee Engagement Drives Growth. gallup.com
  6. 6.American Institute of Stress. Workplace Stress. stress.org
  7. 7.Deloitte (2020). Mental health and employers: refreshing the case for investment. deloitte.com
  8. 8.Baicker, Cutler & Song (2010). Workplace wellness programs can generate savings. Health Affairs. pubmed.ncbi.nlm.nih.gov

None of this is medical advice. Breathwork complements care from a doctor or therapist; it doesn't replace it.

Questions about any of it? Ask me on the call.

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