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.