As we close out the year (and our deep dive into the breathing patterns of the Pausing Point app) we finish with a rhythm that does something different. It doesn’t slow you down - it wakes you up!

In this final Pause Here episode of 2025, we explore Energise Breathing, a simple but powerful 4-2 pattern (inhale for four counts, exhale for two) designed to gently activate your nervous system without tipping into stress. Rooted in both ancient breath practices and modern neuroscience, Energise Breathing has been shown to boost clarity, improve heart-brain balance, and even support recovery from stress and PTSD. We explore why this pattern creates a rare state of calm activation - switched on but not scattered.

So, as the year winds down and a new one begins, take this rhythm with you - clear, steady, and ready for all the chaos yet to come!

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• Walker, J., & Pacik, P. (2017). Controlled rhythmic yogic breathing as complementary treatment for PTSD in military veterans. Medical Acupuncture, 29(4), 239–246.
• Skopp, N. A., Smolenski, D. J., Edwards-Stewart, A., & Reger, G. M. (2025). A pilot study of trauma-sensitive yoga and Breathe2Relax among service members in an intensive outpatient program. Military Medicine, 190(12), 115–124
• Saygin, M., Gevonden, M., & de Geus, E. (2025). Assessment of cardiac vagal control in daily life: Approaches to control for respiratory effects on respiratory sinus arrhythmia. OSF Preprint.
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• Khalsa, S. S., & Lapidus, R. C. (2019). Can interoception improve emotional self-regulation? Biological Psychology, 144, 25–34.
• Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts autonomic balance. Medical Hypotheses, 67(3), 566–571.
• Hourani, L., Williams, J., Forman-Hoffman, V., Lane, M. E., & Weimer, B. (2018). Effect of stress inoculation training with relaxation breathing on PTSD in the military. Journal of Occupational Health Psychology, 23(1), 71–84.
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There’s a moment, right before sleep, when everything softens. Your breath slows, your thoughts quiet, and your body finally lets go. In this episode of Pause Here, we explore how to reach that state on purpose using one of the most powerful calming tools we have: the 4-7-8 Unwind breathing pattern.

You’ll learn why holding your breath (on purpose!) calms your heart, how a long exhale flips your vagus nerve’s “chill switch,” and why your body treats this rhythm like a built-in sleep aid. We trace its roots from ancient traditions to modern clinical research, and explore new studies showing its impact on sleep, stress, recovery, pain, and emotional regulation.

Side effects may include gentle yawns, softened shoulders, and mysteriously improved sleep.

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• Zahra, R. C., Dewi, E., & Marumpy, N. (2023). Foot reflexology and 4-7-8 breathing exercise as supporting therapy to reduce anxiety in ICU patients. Jurnal Berita Ilmu Keperawatan, 16(1), 45–53. Retrieved from
• Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and slow breathing on heart rate variability and endothelial function. Physiological Reports, 10(8), e15389.
• Togo, E., Takami, M., & Ishigaki, K. (2024). Evaluation of autonomic nervous system function during sleep by mindful breathing using a tablet device. JMIR Nursing, 9(1), e56616.
• Shaw-Metz, J. L. (2023). The impact of brief breathing interventions on healthcare staff wellbeing: A pilot study. Journal of Interprofessional Education & Practice, 31, 101580.
• Priasmoro, D. P., Asri, Y., & Maulina, R. (2025). Exploring 4-7-8 breathing for stress relief and improved quality of life in chronic and degenerative diseases. Proceedings of the International Conference on Science and Technology (ICISTECH 2025), 112–118. Retrieved from
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• Jerath, R., Beveridge, C., & Barnes, V. A. (2019). Self-regulation of breathing as an adjunctive treatment of insomnia. Frontiers in Psychiatry, 9(780), 1–10.
• Eskici İlgin, V., & Yayla, A. (2023). The effect of the 4-7-8 breathing technique on pain and sleep quality after bariatric surgery. Bariatric Surgical Practice and Patient Care, 18(3), 134–141.
• Delaney, J. P. (2002). The effects of stress and relaxation on heart rate variability in health and disease (Doctoral dissertation, University of North Texas). ProQuest Dissertations Publishing.
• Abdelfatah, D. A. A., & Ahmed, D. A. A. S. (2024). The effect of deep breathing exercise versus 4-7-8 technique on insomnia, pain, and anxiety in burn patients. Egyptian Journal of Nursing Sciences, 5(2), 45–58. Retrieved from

Sunlight is more than a mood boost; it’s a biological signal your body depends on. In this episode of Pause Here, we unpack the science of sunlight and explore what it means to become light-literate: someone who understands how different types of light shape sleep, mood, hormones, cognition, and your overall health.

From UVB-driven vitamin D to the circadian power of morning light to the calming warmth of infrared, sunlight is constantly shaping your biology - whether you realise it or not. We explore how geography and seasons change the way light works on your body, how architecture and design can actually improve healing through daylight, and what happens when we don’t get enough light (hello, winter blues).

Step into the science of sunlight and learn how to let light lead the way to better sleep, steadier moods, and a more balanced day.

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• Sharma, V., Lee, H., & DeLuca, G. C. (2024). Geographic variation in sunlight exposure and its differential impact on health outcomes: A global review. Journal of Environmental Health Perspectives, 132(2), 205–218.
• Lambert, G. W., Reid, C., Kaye, D. M., Jennings, G. L., & Esler, M. D. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840–1842.
• Heschong Mahone Group. (2003). Daylighting in schools: An investigation into the relationship between daylighting and human performance. California Energy Commission.
• Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., … & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656–662.
• Domingos, S., & Barros, L. (2025). Neuroarchitecture and biophilic design: The role of natural light in emotional regulation and learning environments. Journal of Environmental Psychology, 84, 101999.
• Czeisler, C. A., Duffy, J. F., Shanahan, T. L., Brown, E. N., Mitchell, J. F., Rimmer, D. W., … & Kronauer, R. E. (1999). Stability, precision, and near-24-hour period of the human circadian pacemaker. Science, 284(5423), 2177–2181.
• Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100–107.
• Czub, M., Kowal, M., & Zarazaga, R. E. (2024). A slow diaphragmatic breathing intervention for anxiety: How do respiration rate and inhalation/exhalation ratio influence anxiety? Stress and Health, 40(2), 123–137.