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.

It’s time to rethink how you drink. Wet your whistle and your mind in this refreshing episode of Pause Here. Dive into the deep end as we explore hydration’s power to perk up your body and sharpen your brain. Sip by sip, discover how water can be your best ally against fatigue and fuzziness. Drink in our tips to keeping your body and brain blissfully buoyant and soak up the benefits of staying hydrated!

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

• Popkin, B.M., D'Anci, K.E. and Rosenberg, I.H., 2010. Water, hydration, and health. Nutrition reviews, 68(8), pp.439-458.
• Patsalos, O.C. and Thoma, V., 2020. Water supplementation after dehydration improves judgment and decision-making performance. Psychological research, 84(5), pp.1223-1234.
• Moss, G.A., 2010. Water and health: a forgotten connection?. Perspectives in public health, 130(5), pp.227-232.
• Masento, N.A., Golightly, M., Field, D.T., Butler, L.T. and van Reekum, C.M., 2014. Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), pp.1841-1852.
• Kempton, M.J., Ettinger, U., Foster, R., Williams, S.C., Calvert, G.A., Hampshire, A., Zelaya, F.O., O'Gorman, R.L., McMorris, T., Owen, A.M. and Smith, M.S., 2011. Dehydration affects brain structure and function in healthy adolescents. Human brain mapping, 32(1), pp.71-79.
• Jéquier, E. and Constant, F., 2010. Water as an essential nutrient: the physiological basis of hydration. European journal of clinical nutrition, 64(2), pp.115-123.
• Haghighatdoost, F., Feizi, A., Esmaillzadeh, A., Rashidi-Pourfard, N., Keshteli, A.H., Roohafza, H. and Adibi, P., 2018. Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study. World journal of psychiatry, 8(3), p.88.
• Grandjean, A.C. and Grandjean, N.R., 2007. Dehydration and cognitive performance. Journal of the American College of Nutrition, 26(sup5), pp.549S-554S.
• Ganio, M.S., Armstrong, L.E., Casa, D.J., McDermott, B.P., Lee, E.C., Yamamoto, L.M., Marzano, S., Lopez, R.M., Jimenez, L., Le Bellego, L. and Chevillotte, E., 2011. Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), pp.1535-1543.
• Armstrong, L.E., Ganio, M.S., Casa, D.J., Lee, E.C., McDermott, B.P., Klau, J.F., Jimenez, L., Le Bellego, L., Chevillotte, E. and Lieberman, H.R., 2012. Mild dehydration affects mood in healthy young women. The Journal of nutrition, 142(2), pp.382-388.
• Adan, A., 2012. Cognitive performance and dehydration. Journal of the American College of Nutrition, 31(2), pp.71-78.

Close the tabs in your brain and open one in your breath! This episode of Pause Here explores the magic of box breathing. Learn how a simple count of 4 can transform your day, sharpen your mind, and keep stress at bay. Tune in to learn how breathing inside the ‘box’ can help you think outside the box in every aspect of life.

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

• Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B. and Gemignani, A., 2018. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, p.353.
• Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. 2023. In: StatPearls. StatPearls Publishing, Treasure Island (FL), PMID: 30969667.
• Shaw-Metz, J.L., 2023. Coming up for air: Breathwork practice for stress management in the healthcare setting. Journal of Interprofessional Education & Practice, 30, p.100594.
• Robins, C.J., Keng, S.L., Ekblad, A.G. and Brantley, J.G., 2012. Effects of mindfulness‐based stress reduction on emotional experience and expression: A randomized controlled trial. Journal of clinical psychology, 68(1), pp.117-131.
• Pattyn, N., Beech, D., Wilhelmsson, J., Kilding, H. and Mendrek, A., 2024. Restorative techniques: Mindfulness, relaxation, breathing, and yoga. In Handbook of Mental Performance (pp. 86-118). Routledge.
• Martin, P., 2018. Getting physical about negotiation, facilitation, and mediation: Bodywork for enhanced performance, protection, and perception. Negociations, 30(2), pp.105-128.
• Gao, J. and Sik, H.H., 2023. Yoga, Mind-Body Coherence, and Zen. Yoga-Exploring the Health Benefits and Diverse Dimensions.
• Brems, C., 2024. Understanding the Psychology of Breath and Breathing. In Therapeutic Breathwork: Clinical Science and Practice in Healthcare and Yoga (pp. 127-171). Cham: Springer Nature Switzerland.
• Benson, H., Greenwood, M.M. and Klemchuk, H., 1975. The relaxation response: psychophysiologic aspects and clinical applications. The International Journal of Psychiatry in Medicine, 6(1-2), pp.87-98.
• Benson, H., Beary, J.F. and Carol, M.P., 1974. The relaxation response. Psychiatry, 37(1), pp.37-46.
• Balban, M.Y., Neri, E., Kogon, M.M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J.M., Spiegel, D. and Huberman, A.D., 2023. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1).
• Ahmed, A., Gayatri Devi, R. and Jothi Priya, A., 2021. Effect of box breathing technique on lung function test. Journal of Pharmaceutical Research International.

Get ready to straighten out your day—literally! This episode of Pause Here explores how your posture impacts your mind, body, and even your breath. Learn how adjusting your stance can enhance lung capacity, improve oxygen flow, and boost your overall health. Discover tips and tricks to stand tall, breathe deep, and walk through your day with confidence. It’s time to align your spine and find your breath’s full potential.

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

• Zhang, J.G., Ishikawa-Takata, K., Yamazaki, H., Morita, T. and Ohta, T., 2008. Postural stability and physical performance in social dancers. Gait & Posture, 27(4), pp.697-701.
• Smythe, A. and Jivanjee, M., 2021. The straight and narrow of posture: Current clinical concepts. Australian journal of general practice, 50(11), pp.807-810.
• Rybski, M.F. and Juckett, L., 2024. Posture. In Kinesiology for Occupational Therapy (pp. 261-289). Routledge.
• Młyńczak, M., Niewiadomski, W. and Cybulski, G., 2016. Impact of breathing mechanics, body posture and physique on heart rate variability. In Advanced Mechatronics Solutions (pp. 111-116). Springer International Publishing.
• Lennon, J., MM, C., Cady, R.K., Matta, W., Cox, R. and Simpson, W.F., 1994. Postural and respiratory modulation of autonomic function. American Journal of Pain Management. 4. 36-39.
• Jung, J.Y., Lee, Y.B. and Kang, C.K., 2024, June. Effect of Forward Head Posture on Resting State Brain Function. In Healthcare (Vol. 12, No. 12, p. 1162). MDPI.
• Gilman, S.L., 2014. “Stand up straight”: Notes toward a history of posture. Journal of Medical Humanities, 35, pp.57-83.
• Allensworth, D., Lawson, E., Nicholson, L. and Wyche, J., 1997. Evolution of school health programs. In Schools & Health: Our Nation's Investment. National Academies Press (US).

Inhale the possibilities with our new podcast, Pause Here, as we kick off our journey into the world of mindful breathing. This episode is all about turning ordinary moments into extraordinary ones with the power of your breath. Learn how to breathe new life into your daily routine and find your perfect pause!

Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode, enabling you to dive deeper into the science and benefits of mindful breathing.

• Yackle, K., Schwarz, L.A., Kam, K., Sorokin, J.M., Huguenard, J.R., Feldman, J.L., Luo, L. and Krasnow, M.A., 2017. Breathing control center neurons that promote arousal in mice. Science, 355(6332), pp.1411-1415.
• Vanderhasselt, M.A. and Ottaviani, C., 2022. Combining top-down and bottom-up interventions targeting the vagus nerve to increase resilience. Neuroscience & Biobehavioral Reviews, 132, pp.725-729.
• Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F. and Coco, M., 2017. The role of deep breathing on stress. Neurological Sciences, 38(3), pp.451-458.
• Paul, G., Elam, B. and Verhulst, S.J., 2007. A longitudinal study of students' perceptions of using deep breathing meditation to reduce testing stresses. Teaching and learning in medicine, 19(3), pp.287-292.
• Jerath, R., Edry, J.W., Barnes, V.A. and Jerath, V., 2006. Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical hypotheses, 67(3), pp.566-571.