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Breathwork, longevity, and biological aging — in this episode of the ANEW Insight Podcast, Dr. Supatra Tovar sits down with world-renowned psychiatrist and neuroscientist Dr. Helen Lavretsky of UCLA to uncover how conscious breathing practices can transform mental health, reverse biological aging, and extend lifespan.

Dr. Lavretsky shares her groundbreaking research on how ancient practices like yoga and pranayama intersect with modern neuroscience, showing that something as simple and free as breathwork can influence telomere length, gene expression, neuroplasticity, stress resilience, and emotional regulation.

Listeners will discover how slow, controlled breathing activates the parasympathetic nervous system, lowers cortisol, reduces inflammation, and rewires the brain for calm and clarity. We also dive into the science of epigenetics, where lifestyle choices like diet, exercise, and breathwork influence which genes are expressed, ultimately shaping health and longevity.

This conversation is both deeply scientific and practical, offering real tools anyone can use immediately to boost resilience, improve sleep, manage anxiety, and even slow down biological aging.

✨ If you’ve ever wondered how to use your own breath to heal, regulate emotions, and live longer, this episode delivers the science, the inspiration, and the tools to start today.

What You’ll Learn in This Episode

• The link between breathwork and biological aging
• How slow, conscious breathing activates the vagus nerve
• Why caregivers and trauma survivors benefit from breath practices
• The role of epigenetics in reversing inflammation and stress damage
• How breathwork influences telomere length and aging clocks
• Practical breathing techniques for sleep, resilience, and stress relief
• The future of integrative psychiatry and lifestyle medicine
  
  

Episode Timestamps

• 00:00 – Welcome and introduction to Dr. Helen Lavretsky
• 01:00 – From psychiatry to yoga: Dr. Lavretsky’s personal journey
• 03:00 – Early studies on breathwork in dementia caregivers
• 06:00 – How breath affects stress, neuroplasticity, and gene expression
• 09:00 – Parasympathetic activation through 4–6 breaths per minute
• 12:00 – Immune system, cortisol, and inflammation regulation
• 15:00 – Fear, amygdala activation, and the stress society we live in
• 18:00 – Interoception and reconnecting with the body through breath
• 21:00 – Landmark studies on telomere length and aging reversal
• 24:00 – How lifestyle, diet, and breathwork extend longevity
• 25:00 – Preview of Part 2: breathing demonstrations and tools
  
  

Resources & Links

• 📖 Read the book: Deprogram Diet Culture
  🎓 Take the course: Deprogram Diet Culture Online Course
• ▶️ Watch on YouTube: ANEW Insight Podcast C

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!