Have you ever been told to take a deep breath when you’re stressed, anxious or overwhelmed, but nobody has really explained why it might help? What if something you do every single day, without even thinking about it, could become one of the simplest tools for helping you manage stress and reconnect with yourself?

Welcome to Beneath the Scars with Zoe. In this special educational recording, I’m taking a deeper look at the science behind breath-work and exploring what actually happens inside our bodies when we consciously change the way we breathe. We’ll look at the nervous system, the body’s natural stress response, the relationship between breathing and heart rate, and what scientific research has discovered about slow, controlled breathing. I’ll also explain why breathwork can be such a valuable part of meditation, how counting our breaths can help us focus on the present moment, and why learning to slow down can be an important part of caring for ourselves.

This isn’t about promising that a few breaths will heal every wound or make every difficult feeling disappear. It’s about understanding our bodies, learning how we respond to stress and discovering practical ways to give ourselves a little more space when life feels overwhelming. I’ll share research and reputable resources so you can explore the evidence for yourself, understand what has been demonstrated and recognise where more research is still needed.

My hope is that, by the end of this recording, you’ll understand not just how to practise breathwork, but why it may help, how to approach it gently and how to begin incorporating it into your everyday life. Because sometimes, before we can sit quietly with ourselves, explore our emotions or reconnect with the parts of us that need love, we first need to give ourselves permission to pause.

This is Beneath the Scars with Zoe. Let’s take a closer look at the science of something we do every day, and discover how a little more awareness of our breathing might help us find moments of calm in a busy world.

Research and references:

These links can go in the episode description or accompanying show notes, so listeners can read the original research rather than relying solely on the explanation in the recording.

Shao, Man and Lee (2024) — The Effect of Slow-Paced Breathing on Cardiovascular and Emotion Functions: A Meta-Analysis and Systematic Review⁠. This review examined 31 studies involving 1,133 participants and found short-term improvements in several cardiovascular measures, while evidence for emotional benefits was more modest.

Balban et al. (2023) — Brief structured respiration practices enhance mood and reduce physiological arousal⁠. This randomised controlled study compared brief daily breathing exercises with mindfulness meditation over one month.

National Center for Complementary and Integrative Health (NCCIH) — Relaxation Techniques: What You Need to Know⁠. A reputable overview of relaxation responses, breathing exercises, potential benefits and safety considerations.

NCCIH — 5 Things To Know About Relaxation Techniques for Stress⁠. A useful introduction to how relaxation practices may influence the body's response to stress.