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Kasper Karup

The Science of Breathing Exercises

We breathe around 23,000 times per day, and how we breathe can significantly affect our physical, emotional, and mental well-being. While mindfulness and meditation have gained widespread recognition for their health benefits, breathwork adds an extra layer that has an immediate and measurable effect on our physiology.



Studies show that intentional breathing helps manage stress, enhances emotional regulation, and improves physical health through mechanisms that can be tracked, like heart rate, cortisol levels, and brain function.

The Breathe to Flow system is designed to leverage the science of breathwork, blending nasal breathing, 3D breathing, and the Ice-Water-Fire framework to create a powerful tool for improving workplace well-being. This system combines ancient practices, modern research, and physiological science to offer companies an accessible and effective way to support their employees' health and performance.


Nasal Breathing and 3D Breathing

Nasal Breathing

Nasal breathing is a foundational element of the Breathe to Flow system. It’s not just about breathing through the nose; nasal breathing offers several physiological advantages:


  • Improved filtration: The nose filters out airborne particles, dust, and pathogens that the mouth would otherwise allow directly into the body.

  • Nitric oxide production: Nasal breathing increases the production of nitric oxide, which dilates blood vessels, improves oxygen circulation, and enhances oxygen uptake throughout the body.


A 2016 study published in the Journal of Applied Physiology demonstrated that nasal breathing increases nitric oxide production, leading to better oxygen delivery to cells and improving overall circulatory efficiency . This is especially crucial for cognitive performance and energy management during the workday.


3D Breathing (Diaphragmatic Breathing)

Alongside nasal breathing, 3D breathing (also known as diaphragmatic breathing) is key for optimizing lung function. This breathing technique encourages full engagement of the diaphragm, expanding the lungs in three dimensions—front-to-back, side-to-side, and top-to-bottom.




By breathing deeply into the diaphragm, we optimize oxygen flow and use less energy. 3D breathing also stimulates the vagus nerve, a key player in the body’s parasympathetic nervous system, which helps regulate heart rate and promote relaxation. A 2018 study published in Frontiers in Psychology found that diaphragmatic breathing directly influences the vagus nerve, improving heart rate variability (HRV) and reducing stress hormones like cortisol . This makes deep breathing not only relaxing but also a tool for long-term health optimization.

In addition, diaphragmatic breathing lowers blood pressure and can reduce muscle tension throughout the body. A study from Psychophysiology found that deep, controlled breathing improves emotional regulation and reduces both physical and mental stress, making it essential for maintaining calmness and focus .


The Ice-Water-Fire Framework

The Ice-Water-Fire framework organizes breathwork exercises into three main categories based on breath rate. This structure allows users to choose the right breathing technique for their immediate needs—whether it’s calming down, balancing energy, or gearing up for action.


  • Ice: Slow, restorative breathing (under 3 breaths per minute), which activates the parasympathetic nervous system and facilitates deep recovery.

  • Water: Balanced breathing (~6 breaths per minute), which synchronizes the body’s autonomic nervous system, creating a sense of equilibrium.

  • Fire: Fast, energizing breathing (30+ breaths per minute), which stimulates the sympathetic nervous system for increased alertness and action.


    The Ice - Water - Fire system


Ice: Slow Breathing for Deep Relaxation

The Ice category slows the breathing rate down to fewer than 3 breaths per minute, which maximally activates the parasympathetic nervous system. This is the body’s "rest and digest" mode, responsible for recovery and stress relief. A study published in the Journal of Neurophysiology found that slow breathing directly enhances vagal tone, which improves overall relaxation and recovery by lowering heart rate and blood pressure .


Water: Balanced Breathing for Coherence

The Water category uses a breathing rate of approximately 6 breaths per minute, often referred to as the resonant frequency of the body. Studies, such as one published in the Journal of Applied Psychophysiology and Biofeedback, show that breathing at this rate creates coherence between the heart, lungs, and brain, improving heart rate variability (HRV) and emotional regulation. This balanced breathing is particularly useful for maintaining focus and clarity during the workday .

Fire: Fast Breathing for Energy and Alertness

In the Fire category, fast breathing (30+ breaths per minute) stimulates the sympathetic nervous system, which increases alertness and prepares the body for immediate action. A 2018 study in Frontiers in Human Neuroscience found that fast breathing can boost cognitive function and reduce the mental fatigue associated with long hours of work, making it an effective tool for energizing the mind and body during the day .

Why 10 Minutes is the Sweet Spot

For businesses, wellness practices need to be both effective and time-efficient. Research consistently shows that 10-minute breathwork sessions are long enough to trigger significant physiological changes without taking too much time out of a busy workday.

A study published in Behavioral Medicine demonstrated that just 10 minutes of controlled breathing each day reduced stress levels and improved emotional regulation in participants. Another study in Frontiers in Psychology found that daily 10-minute breathwork sessions decreased anxiety and improved focus and cognitive performance .

This "sweet spot" of 10 minutes fits into the workday seamlessly, offering a powerful mental reset without disrupting productivity. It is long enough to activate the parasympathetic nervous system and reduce stress, but short enough to maintain efficiency in the workplace.

Coherent Breathing: The Core Practice

At the heart of the Breathe to Flow system is Coherent Breathing, a technique that aligns breathing rate with the body’s natural resonant frequency (5-6 breaths per minute). Studies by Dr. Richard Brown and Dr. Patricia Gerbarg from the Breath-Body-Mind Institute have demonstrated that coherent breathing significantly improves HRV, reduces symptoms of PTSD, and enhances overall emotional regulation .

A key study published in the Journal of Clinical Psychiatry showed that individuals practicing coherent breathing experienced a 30% reduction in PTSD symptoms after just eight weeks . Moreover, coherent breathing has been shown to lower blood pressure, improve cardiovascular health, and increase emotional stability .

Another study from BMC Complementary and Alternative Medicine found that coherent breathing improves cardiovascular function and helps manage stress in high-pressure environments .

Breath Rate, Ratio, and Volume

In addition to breath rate, breathwork also allows us to manipulate other key factors in our breathing:

  • Breath Ratio: Adjusting the ratio of inhalation to exhalation can further influence the nervous system. For example, extending the exhale activates the parasympathetic nervous system, inducing relaxation. Conversely, extending the inhale stimulates the sympathetic nervous system, creating more alertness.

  • Breath Volume: Shallow breathing, typically associated with stress, limits oxygen intake. By practicing deep diaphragmatic breathing, we increase lung capacity and ensure optimal oxygen exchange.

Research shows that these adjustments can target specific outcomes—whether relaxation, alertness, or emotional regulation—depending on the desired effect.

The Yoga-Origin of the 3 Categories

The Ice-Water-Fire framework also draws inspiration from the ancient yogic practice of pranayama (breath control). For centuries, yogis have used pranayama to balance mental, emotional, and physical health through breath manipulation.


Techniques like Ujjayi (victorious breath), Kapalabhati (skull-shining breath), and Nadi Shodhana (alternate nostril breathing) align the breath with different energetic needs. Modern studies now validate these ancient techniques, showing that different breath rates, ratios, and volumes have direct effects on the autonomic nervous system .

By blending modern science with these ancient practices, Breathe to Flow offers a comprehensive system that balances ancient wisdom with the latest research.


Why Companies Should Care About Breathing

The benefits of breathwork translate into measurable outcomes for companies. A 2018 study by the American Psychological Association found that employees who practiced mindfulness and breath-based techniques at work reported significantly higher job satisfaction and lower stress . When employees are equipped with tools to manage stress and improve emotional resilience, they perform better, focus longer, and experience better job satisfaction.


Offering breathwork programs like Breathe to Flow is a proactive way for companies to invest in the well-being of their employees. Whether through short, 10-minute daily sessions or more in-depth inspiration workshops, breathwork offers a powerful way to create a healthier, happier, and more productive workplace.





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scientific References


  1. Lundberg, J. O., et al. (2016). "Nasal Nitric Oxide in Exhaled Air and Its Contribution to Pulmonary Health." Journal of Applied Physiology.

  2. Ma, X., Yue, Z., Gong, Z., Zhang, H., et al. (2017). "The Effect of Diaphragmatic Breathing on Attention, Negative Affect, and Stress in Healthy Adults." Journal of Behavioral Medicine.

  3. Lin, I. M., Tai, L. Y., Fan, S. Y., et al. (2018). "Effects of Diaphragmatic Breathing on Stress and the Autonomic Nervous System." Frontiers in Psychology.

  4. Brown, R. P., & Gerbarg, P. L. (2005). "Sudarshan Kriya Yogic Breathing in Stress and Depression." Journal of Alternative and Complementary Medicine.

  5. Lehrer, P. M., et al. (2000). "Biofeedback and Self-regulation: Heart Rate Variability and Stress." Journal of Applied Psychophysiology and Biofeedback.

  6. Gerbarg, P. L., & Brown, R. P. (2017). "Coherent Breathing for PTSD Recovery: A Clinical Study." Journal of Clinical Psychiatry.

  7. Kobayashi, M., et al. (2018). "The Impact of Controlled Breathing on Cognitive Performance." Frontiers in Human Neuroscience.

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