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Breathing, Examined
Breathing Exercises, Examined
What the research says about breathing exercises: slow breathing and the heart's rhythm, belly breathing and stress, blood pressure, people with heart disease, what makes a practice work, anxiety, box breathing and yoga breathing. Twenty-four research chapters that name each study and its size, plus a routine, drills with answer keys and cards to copy. General education, not treatment.
27 chapters · 64 pages · 24 studies cited
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What you get
Slow Breathing and the Heart's Rhythm
223 studies: slow breathing raised heart rate variability tied to the body's calming system.
Belly Breathing and Stress
Three small studies all found less stress after diaphragmatic breathing, but could not be pooled.
Slow Breathing and Blood Pressure
17 trials: systolic pressure fell by 5.62 and diastolic by 2.97 in people with high or borderline pressure.
Slow Breathing for People With Heart Disease
Six trials and 269 patients: lower resting heart rate and blood pressure.
What Makes a Breathing Practice Work for Stress?
58 trials: 54 of 72 interventions worked, more often when slow, repeated and guided.
Anxiety and Stress in Adults: A Nursing Review
19 studies: 12 reported better anxiety and 9 better stress, with no adverse events reported.
Box Breathing: A Popular Method, Limited Evidence
Eight randomised trials: short-term, uneven benefits and mixed body measures.
Yoga Breathing for Stressed Students
Seven studies in medical students: a large fall in stress and anxiety, but six had no comparison group.
Resonance Breathing for Four Weeks
A small randomised study of young men: 20 minutes a day raised heart rate variability and lowered perceived stress.
Does a Biofeedback Screen Add Anything?
112 participants: slow breathing worked with or without a heart rate display; the display added little.
48 Trials of Belly Breathing
Consistent benefits for several conditions, short-term heart benefits in healthy adults, mixed results in COPD, and weak study quality.
Breathing Exercises and Lung Disease (COPD)
19 trials and 745 people: some techniques improved breathing efficiency; none clearly eased breathlessness.
Asthma in Adults and Children
Three adult trials found moderate evidence of better quality of life; ten child trials were mixed.
Breathing Exercises After Lung Surgery
Rehabilitation that included breathing exercises lowered lung collapse after lung cancer surgery (odds ratio 0.35).
Breathing and Recovery After a Stroke
Six trials and 151 people: belly breathing improved breathing tests but not the motor outcomes tested.
What We Still Do Not Know
A summary of the strongest, weakest and missing evidence across the book.
Slow Breathing and Prehypertension: A Small Trial
22 postmenopausal women: systolic pressure fell 4.3 mm Hg with slow breathing, 8.4 with biofeedback.
Breathing and Craving: A Trial in Women in Treatment
57 women: frequent resonance breathing went with steadier craving than a sham pace.
Diaphragmatic Breathing for Acid Reflux
Ten trials, 476 patients: modestly better symptom scores, large variation.
Breathing Exercises for Adults With Asthma
15 studies, 1,786 adults: possible quality-of-life gains, mostly high risk of bias.
Breathing Techniques in COPD and Pulmonary Fibrosis
15 trials with 1,098 COPD patients and 14 fibrosis studies.
Yoga, Meditation and Breathing Practices and Inflammation Markers
11 trials: lower interleukin-6, cortisol and tumour necrosis factor alpha, practices combined.
Breathing and Sensing Your Own Heartbeat
A registered report with 67 people.
What the New Studies Add
A summary of Chapters 17 to 23 and what they add to the earlier advice.
A Practice Routine
Five if-then plans and a light weekly routine, with a note on when to ask a doctor.
Drills: Read the Numbers, Check the Claim, Plan Your Practice
Matching studies to results, sums on reported figures, counting breaths, claim checks and a practice card, with checked answers. Practice material, not research.
Tools and Glossary
A practice card, rating log, weekly card, when-to-ask-a-doctor card, checklist and a glossary of 25 terms. Practice material, not research.
What makes this different
Every research claim names its study
Each research claim names the study and its size where the abstract gave it. A Sources section lists all 24.
Honest about thin evidence
Where a method has few trials or no comparison groups, the book says so and does not oversell it.
A rating log and cards you can use today
A practice card, a rating log and drills with answer keys, labelled as practice material. Not treatment.
Read the first 3 chapters free
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Real pages from Breathing Exercises, Examined
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Questions before you buy
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The full book as a PDF and as an ePub for Kindle and Apple Books. One purchase, one flat price, no subscription.
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Yes. Get Chapter 1 free by email and read it before you decide.
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$14.99Buy Breathing Exercises, Examined — $14.99Secure checkout via Stripe. 30-day money-back guarantee.