In this episode, I speak with breathwork researcher and educator Richard Blake about what the evidence actually says regarding breathwork, nervous system regulation, and how coaches can use breathing practices safely and effectively. Drawing on both scientific research and practical experience, Richard separates hype from evidence and explores which techniques are supported by the strongest research.

We discuss the different categories of breathwork, from calming, slower-paced breathing techniques to more activating practices, examining when each is appropriate and the physiological mechanisms behind their effects. Richard explains what current research tells us about stress, anxiety, emotional regulation, focus, and performance, while also highlighting the limitations of the evidence and the claims that often go beyond what the science can support.

The conversation explores how coaches can integrate simple breathing practices into their sessions without becoming breathwork specialists, the importance of understanding contraindications and individual differences, and why matching the right technique to the client's needs matters more than following trends. We also discuss the physiological sigh, coherent breathing, carbon dioxide tolerance, and the relationship between breathing patterns, the nervous system, and emotional states.

Along the way, we examine common misconceptions about breathwork, the growing research base in the field, critical thinking in wellbeing practices, and why an evidence-informed approach allows coaches to use breathwork with greater confidence, clarity, and care.

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