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Simple Science for Stress Relief
Life feeling off-balance? Let’s even the score with a steady 5-in, 5-out flow.
About The Episode
What if a few steady breaths could reset your entire nervous system? In this episode of Pause Here, we explore the science and practice of Balance Breathing - a simple 5–5 rhythm (inhale for five seconds, exhale for five seconds) that helps calm the body, clear the mind, and build resilience against stress.
You’ll learn how this rhythm improves heart rate variability, soothes anxiety, and restores focus in just minutes a day. Along the way, we’ll share some practical ways to weave this reset button into everyday life - whether before bed, during work, or in stressful moments.
Press play, breathe in for five in and out for five, and discover your built-in pause button.
Takeaways:
- Balance Breathing Basics: Master the simple balance breathing rhythm (inhale for 5, exhale for 5) to reset your body and mind.
- Boost Your HRV: Learn how this technique strengthens heart rate variability (HRV) to make you more resilient to stress.
- Calm the Chaos: Discover how equal breathing restores focus, lowers anxiety, and clears mental space.
- Anytime, Anywhere: Practical ways to weave balance breathing into mornings, work breaks, stressful moments, or bedtime.
Episode Summary
In this episode of Pause Here, we explore the Balance Breathing Pattern - inhale for five, exhale for five - a deceptively simple rhythm with powerful science behind it. You’ll learn how slowing your breath to six cycles per minute helps synchronise your heart, lungs, and nervous system, creating a natural state of calm and clarity.
We unpack the biology of balance breathing, from boosting HRV (your body’s stress “shock absorbers”) to activating the nervous system’s calming response. Studies show this rhythm lowers anxiety, improves mood, and even enhances focus by giving your brain more bandwidth for clear thinking. Balance breathing isn’t mystical - it’s wiring, backed by decades of research and clinical trials.
Finally, you’ll hear practical tips to make this practice second nature. Whether it’s a morning reset before you grab your phone, a pause between stressful emails, or a bedtime wind-down, the 5-5 rhythm is like having a built-in reset button you can press anytime. Just a few minutes a day can transform stress into steadiness and with consistency, it becomes a quiet superpower you can carry everywhere.
