NEW COMPENDIUM
Breathwork: The Evidence-Based Knowledge
The science-backed guide to the effects, safety & practice of breathing techniques. Free, source-based and directly applicable to everyday life.
- Practical techniques & a ten-minute daily routine
- Safety matrix & warning signs for medical evaluation
- Physiological mechanisms: CO₂, nervous system, HRV
* 100% ad-free. A private open-source project.
Key Takeaways
- Nasal breathing as the default: Filters, humidifies and warms the air, and contributes to local nitric oxide production.
- Slow breathing: About six breaths per minute is well studied and may influence autonomic regulation.
- Extended exhale: The simplest, lowest-threshold technique — calming and generally well tolerated.
- Sleep apnea: Belongs in medical diagnostics, not in self-treatment with mouth tape.
- Important rule: Techniques involving hyperventilation should never be practiced in or near water — the resulting loss of consciousness can lead to drowning.
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