Pause Here

About Pause Here

Welcome to “Pause Here” the oasis in your headphones where the art of living well meets the science of mindfulness. Each episode dives into the refreshing pool of holistic wellness, exploring how simple practices like breathing and meditation can profoundly transform our daily lives. From the rhythms of box breathing to the waves of proper hydration, “Pause Here” offers you a chance to step away from the hustle and bustle, take a deep breath, and learn how to navigate the complexities of modern life with ease and grace. Whether you’re looking to sharpen your focus, elevate your mood, or just find a moment of peace, this podcast is your guide to embracing calm and harnessing the power of mindfulness in tangible, practical ways. Join us as we unpack the science behind relaxation techniques that have stood the test of time and discover new, cutting-edge strategies to enhance your mental clarity and physical vitality. Each episode not only sheds light on the why and how of mindfulness practices but also provides you with actionable tips to integrate these techniques into your routine, ensuring every day is met with balance and joy. So, whether you’re on your commute, taking a break at work, or winding down at the end of the day, “Pause Here” is here to fill your cup with insightful discussions, expert advice, and a splash of fun. Press play to tune out the noise of everyday life and tune into a world of peace, clarity, and wellness. Remember, it’s not just about taking a moment; it’s about making the most of every moment. Ready to transform stress into serenity? Then please, pause here.

Publisher

Pausing Point

Category

education · health & fitness · society & culture

Language

en

Explicit

No

First episode

3 Jan 2025

Latest episode

30 Jul 2026

Latest episodes

19 episodes in the feed.

1. 

   30 Jul 2026

   The Soundtrack of Your Day

   Why can one song send shivers down your spine, transport you back years in an instant, or make your foot start tapping before you’ve even realised you’re moving? In this episode of Pause Here, we explore the fascinating science behind music and the powerful role it plays in memory, emotion, movement, breathing and connection. We look at why certain songs give us goosebumps, how the brain predicts and responds to rhythm, why familiar music can become deeply tied to our memories, and how tempo, silence and musical structure can influence the way our body feels. Press play, follow the rhythm, and discover just how much of your life already has a soundtrack. Witek, M. A. G., Clarke, E. F., Wallentin, M., Kringelbach, M. L., & Vuust, P. (2014). Syncopation, body-movement and pleasure in groove music. PLOS ONE, 9(4), e94446. (https://doi.org/10.1371/journal.pone.0094446) Salimpoor, V. N., Benovoy, M., Larcher, K., Dagher, A., & Zatorre, R. J. (2011). Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nature Neuroscience, 14(2), 257–262. (https://doi.org/10.1038/nn.2726) Kaiser, A. P., & Berntsen, D. (2023). The cognitive characteristics of music-evoked autobiographical memories: Evidence from a systematic review of clinical investigations. WIREs Cognitive Science, 14(3), e1627. (https://doi.org/10.1002/wcs.1627) Janata, P. (2009). The neural architecture of music-evoked autobiographical memories. Cerebral Cortex, 19(11), 2579–2594. (https://doi.org/10.1093/cercor/bhp008) Jacobsen, J.-H., Stelzer, J., Fritz, T. H., Chételat, G., La Joie, R., & Turner, R. (2015). Why musical memory can be preserved in advanced Alzheimer’s disease. Brain, 138(8), 2438–2450. (https://doi.org/10.1093/brain/awv135) Grahn, J. A., & Brett, M. (2007). Rhythm and beat perception in motor areas of the brain. Journal of Cognitive Neuroscience, 19(5), 893–906. (https://doi.org/10.1162/jocn.2007.19.5.893) de Witte, M., Spruit, A., van Hooren, S., Moonen, X., & Stams, G.-J. (2020). Effects of music interventions on stress-related outcomes: A systematic review and two meta-analyses. Health Psychology Review, 14(2), 294–324. (https://doi.org/10.1080/17437199.2019.1627897) Bernardi, L., Porta, C., & Sleight, P. (2006). Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non-musicians: The importance of silence. Heart, 92(4), 445–452. (https://doi.org/10.1136/hrt.2005.064600) Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., De Vries, S., Flanders, J., ... & Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science advances, 5(7), eaax0903. (https://doi.org/10.1126/sciadv.aax0903)

2. 

   29 Jun 2026

   The Lost Art of Listening

   In this episode of Pause Here, we explore something we do every waking moment yet rarely stop to think about… listening. What’s the difference between hearing and truly listening? Why can you hear your name across a crowded room, yet completely miss something that’s right in front of you? Together, we uncover the fascinating science of attention, perception, and prediction, exploring how the brain filters the constant stream of information around us and why listening is about far more than our ears. Press play, tune in, and rediscover the quiet art of paying attention… to the world around you, the people you love, and yourself. Simons, D. J., & Chabris, C. F. (1999). Gorillas in our midst: Sustained inattentional blindness for dynamic events. Perception, 28(9), 1059-1074. (https://doi.org/10.1068/p281059) Patel, A. D. (2008). Music, language, and the brain. Oxford University Press. (https://doi.org/10.1093/acprof:oso/9780195123753.001.0001) Koelsch, S. (2014). Brain correlates of music-evoked emotions. Nature Reviews Neuroscience, 15(3), 170-180. (https://doi.org/10.1038/nrn3666) Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169-182. (https://doi.org/10.1016/0272-4944(95)90001-2) Clark, A. (2013). Whatever next? Predictive brains, situated agents, and the future of cognitive science. Behavioral and Brain Sciences, 36(3), 181-204. (https://doi.org/10.1017/S0140525X12000477) Cherry, E. C. (1953). Some experiments on the recognition of speech, with one and with two ears. The Journal of the Acoustical Society of America, 25(5), 975-979. (https://doi.org/10.1121/1.1907229) Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., De Vries, S., Flanders, J., ... & Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science advances, 5(7), eaax0903 (https://doi.org/10.1126/sciadv.aax0903)

3. 

   28 May 2026

   Micro-Pauses: The Tiny Moments That Can Change Your Day

   In this episode of Pause Here, we explore the power of micro-pauses. Those tiny moments of breath, awareness, and intention that are quietly scattered throughout our everyday lives. From waiting for the kettle to boil and standing at traffic lights, to walking through a doorway or taking one breath before replying to a message, we discover how these often-overlooked moments can become opportunities to reset, reconnect, and return to the present. Press play, slow down, and discover how calm doesn’t always need more time. Sometimes, it simply needs a doorway. Every episode of Pause Here is inspired by current research across neuroscience, psychology, physiology, mindfulness and wellbeing. While we’ve done our best to translate complex science into everyday language, we’ve also aimed to preserve the nuance behind the findings. The references below are a great place to begin if you’d like to explore today’s topic in more depth. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. (https://doi.org/10.3389/fnhum.2018.00353) Wood, W., Mazar, A., & Neal, D. T. (2022). Habits and Goals in Human Behavior: Separate but Interacting Systems. Perspectives on Psychological Science, 17(2), 590-605. (https://doi.org/10.1177/1745691621994226) Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421-428. (https://doi.org/10.1111/j.1467-9280.2007.01916.x) Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516. (https://doi.org/10.1146/annurev-psych-042716-051139) Clark, A. (2013). Whatever next? Predictive brains, situated agents, and the future of cognitive science. Behavioral and Brain Sciences, 36(3), 181-204. (https://doi.org/10.1017/S0140525X12000477) Chen P, Chavez O, Ong DC, Gunderson B. (2017). Strategic Resource Use for Learning: A Self-Administered Intervention That Guides Self-Reflection on Effective Resource Use Enhances Academic Performance. Psychological Science, 28(6), 774-785. (https://doi.org/10.1177/0956797617696456) Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PloS one, 17(8), e0272460. (https://doi.org/10.1371/journal.pone.0272460)

4. 

   23 Apr 2026

   The Art of the Sigh: Inhale, Inhale Again, And Let Go

   In this episode of Pause Here, we explore the sigh - what it is, why we do it, and why this simple breath may be one of the body’s quietest reset tools. We look at how sighing supports the lungs, interrupts stress, and helps shift the nervous system as a natural part of how the body regulates itself. We also adapt Pausing Point’s Calm breathing pattern into a simple sigh-based practice: inhale for 4, take a soft extra inhale for 2, and exhale for 6. Press play, take a breath, let it out, and discover what your body may have been trying to tell you with every sigh. Shaffer, F., & Ginsberg, J. P. (2017). An overview of heart rate variability metrics and norms. Frontiers in Public Health, 5, Article 258. (https://doi.org/10.3389/fpubh.2017.00258) Ramirez, J.-M. (2014). The integrative role of the sigh in psychology, physiology, pathology, and neurobiology. Progress in Brain Research, 209, 91–129. (https://doi.org/10.1016/B978-0-444-63274-6.00006-0) Li, P., Janczewski, W. A., Yackle, K., Kam, K., Pagliardini, S., Krasnow, M. A., & Feldman, J. L. (2016). The peptidergic control circuit for sighing. Nature, 530(7590), 293–297. (https://doi.org/10.1038/nature16964) Knudsen, L., & Ochs, M. (2018). The micromechanics of lung alveoli: Structure and function of surfactant and tissue components. Histochemistry and Cell Biology, 150(6), 661–676 (https://doi.org/10.1007/s00418-018-1747-9) Hirsch, J. A., & Bishop, B. (1981). Respiratory sinus arrhythmia in humans: How breathing pattern modulates heart rate. American Journal of Physiology-Heart and Circulatory Physiology, 241(4), H620–H629. (https://doi.org/10.1152/ajpheart.1981.241.4.H620) Grossman, P., & Taylor, E. W. (2007). Toward understanding respiratory sinus arrhythmia: Relations to cardiac vagal tone, evolution and biobehavioral functions. Biological Psychology, 74(2), 263–285. (https://doi.org/10.1016/j.biopsycho.2005.11.014) Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), Article 100895. (https://doi.org/10.1016/j.xcrm.2022.100895)

5. 

   29 Mar 2026

   The Temperature Trick: Cool Down, Warm Up, Rest Well

   In this episode of Pause Here, we explore temperature - hot, cold, and why your body cares so much. We look at how temperature shapes your stress levels, energy, recovery, and sleep, not just as background comfort, but as one of the body’s core signals for safety, readiness, and rest. You’ll learn why cold exposure can feel sharp, intense, and strangely clarifying, why warmth can help the body soften into recovery, and why the natural drop in body temperature before sleep is one of the quiet ways your system prepares to rest. From cold showers to saunas to the science of cooling down at night, we unpack how temperature shifts can influence the nervous system in real, practical ways. Press play, warm up, cool down, and listen to what your body’s been trying to tell you. Van Someren, E. J. W. (2000). More than a marker: Interaction between the circadian regulation of temperature and sleep, age-related changes, and treatment possibilities. Chronobiology International, 17(3), 313–354. (https://doi.org/10.1081/cbi-100101050) Tai, Y., Obayashi, K., Yamagami, Y., & Saeki, K. (2023). Association between circadian skin temperature rhythms and actigraphic sleep measures in real-life settings. Journal of Clinical Sleep Medicine, 19(7), 1281–1292. (https://doi.org/10.5664/jcsm.10590) Lee, E., Kolunsarka, I. A., Kostensalo, J., Ahtiainen, J. P., Haapala, E. A., Willeit, P., Kunutsor, S. K., & Laukkanen, J. A. (2022). The effects of regular sauna bathing in conjunction with exercise on cardiovascular function: A multi-arm randomized controlled trial. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 323(3), R289–R299. (https://doi.org/10.1152/ajpregu.00076.2022) Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. (https://doi.org/10.1016/j.mayocp.2018.04.008) Haghayegh, S., Khoshnevis, S., Smolensky, M. H., Diller, K. R., & Castriotta, R. J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124–135. (https://doi.org/10.1016/j.smrv.2019.04.008) Cain, T., Menzies, V., Fay, N., Gray, P., Norton, C., & Stevens, C. J. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE, 20(1), e0317615. (https://doi.org/10.1371/journal.pone.0317615) Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C. J. M., Dijkgraaf, M. G., & Frings-Dresen, M. H. W. (2016). The effect of cold showering on health and work: A randomized controlled trial. PLOS ONE, 11(9), e0161749. (https://doi.org/10.1371/journal.pone.0161749)

6. 

   26 Feb 2026

   The Nervous System Soundtrack: How Music Shapes Your State

   In this episode of Pause Here, we explore how different genres of music can shift your emotions and your nervous system in a real, embodied way, not just “music affects mood” level, but breath, activation, stress recovery, and the inner climate you live in. You’ll learn why a slower track can create spaciousness, why repetition can feel like a container, and why “calming music” isn’t universal, because your history with sound matters just as much as the sound itself. We explore a few genre contrasts (classical vs metal, pop vs rock, and alternative vs emo) to show how regulation can look like softness… or containment… or catharsis, depending on what your system needs. Lean how to choose the song that meets you where you are, then guides you somewhere better. Press play, check in, and let your body choose the next track. Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The effect of music on the human stress response. PLOS ONE, 8(8), e70156. (https://doi.org/10.1371/journal.pone.0070156) Stewart, J., Garrido, S., Hense, C., & McFerran, K. (2019). Music use for mood regulation: Self-awareness and conscious listening choices in young people with tendencies to depression. Frontiers in Psychology, 10, Article 1199. (https://doi.org/10.3389/fpsyg.2019.01199) Sharman, L., & Dingle, G. A. (2015). Extreme metal music and anger processing. Frontiers in Human Neuroscience, 9, Article 272. (https://doi.org/10.3389/fnhum.2015.00272) Schäfer, T., Sedlmeier, P., Städtler, C., & Huron, D. (2013). The psychological functions of music listening. Frontiers in Psychology, 4, Article 511. (https://doi.org/10.3389/fpsyg.2013.00511) Pelletier, C. L. (2004). The effect of music on decreasing arousal due to stress: A meta-analysis. Journal of Music Therapy, 41(3), 192–214. (https://doi.org/10.1093/jmt/41.3.192) Koelsch, S. (2014). Brain correlates of music-evoked emotions. Nature Reviews Neuroscience, 15(3), 170–180. (https://doi.org/10.1038/nrn3666) Juslin, P. N., & Västfjäll, D. (2008). Emotional responses to music: The need to consider underlying mechanisms. Behavioral and Brain Sciences, 31(5), 559–575. (https://doi.org/10.1017/S0140525X08005293) Huron, D. (2006). Sweet anticipation: Music and the psychology of expectation. MIT Press. (https://doi.org/10.7551/mitpress/6575.001.0001) Cook, T., Roy, A. R. K., & Welker, K. M. (2019). Music as an emotion regulation strategy: An examination of genres of music and their roles in emotion regulation. Psychology of Music, 47(1), 144–154. (https://doi.org/10.1177/0305735617734627) Chanda, M. L., & Levitin, D. J. (2013). The neurochemistry of music. Trends in Cognitive Sciences, 17(4), 179–193. (https://doi.org/10.1016/j.tics.2013.02.007) Bernardi, L., Porta, C., & Sleight, P. (2006). Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non-musicians: The importance of silence. Heart, 92(4), 445–452. (https://doi.org/10.1136/hrt.2005.064600)

7. 

   29 Jan 2026

   The Pause Before the Plan: Tiny steps. Fewer spirals. More follow-through.

   It’s the first Pause Here episode of 2026, aka the season of new planners, new goals, and the sudden urge to reinvent your entire personality. Instead, we explore a gentler option: start with a pause. This episode explores the awkward space between “I want to…” and “I actually did” and why that gap isn’t a character flaw, it’s brain design. We unpack why change can feel hard even when you want it, how tiny micro-habits help you sneak past resistance, and how to hold to your habits when life gets chaotic, so one missed day doesn’t turn into a full exit. New year energy, but with a nervous system included. Pyatak, E. A., Carandang, K., & Rice Collins, C. (2022). Optimizing occupations, habits, and routines for health and well-being with Lifestyle Redesign®: A synthesis and scoping review. The American Journal of Occupational Therapy, 76(5), 7605205050. (https://doi.org/10.5014/ajot.2022.049049) Mann, T., De Ridder, D., & Fujita, K. (2013). Self-regulation of health behavior: Social psychological approaches to goal setting and goal striving. In M. Gellman & J. R. Turner (Eds.), Encyclopedia of Behavioral Medicine (pp. 1–15). Springer. (https://doi.org/10.1037/e510872013-003) Khusainova, S. (2025). Transform your life through effective habit formation. International Journal of Artificial Intelligence, 7(1), 45–58. (https://inlibrary.uz/index.php/ijai/article/view/81134) Harvey, A. G., Callaway, C. A., Zieve, G. G., & Pruitt, L. D. (2022). Applying the science of habit formation to evidence-based psychological treatments for mental illness. Perspectives on Psychological Science, 17(3), 695–716. (https://doi.org/10.1177/1745691621995752) Francis, G. L., Duke, J. M., & Fujita, M. (2021). Goal setting to support mental wellness among adolescents with disabilities and co-occurring mental health needs. TEACHING Exceptional Children, 54(3), 189–198. (https://doi.org/10.1177/0040059920974706) Crossman, J. M. (2016). Planning, practising and prioritising wellness through an integrative behaviour change plan. Health Education Journal, 75(2), 156–168. (https://doi.org/10.1177/0017896916629171) Cook-Cottone, C. P. (2015). Mindfulness and yoga for self-regulation: A primer for mental health professionals. Springer Publishing Company. (https://books.google.com/books?id=-cYJCAAAQBAJ)

8. 

   29 Dec 2025

   Energise Breathing: Finding Clarity Without Caffeine

   This episode explores energizing breathwork using a 4-2 breathing pattern to gently stimulate the nervous system, promoting clarity and balance without inducing stress.

9. 

   28 Nov 2025

   Unwind Your Mind: Hit the Snooze Button on Stress

   This episode explores the 4-7-8 Unwind breathing pattern, explaining how breath-holding calms the heart and a long exhale activates the vagus nerve to improve sleep, stress, and emotional regulation.

10. 

    28 Oct 2025

    The Science of Sunlight: Living Light-Literate

    Sunlight is more than a mood boost; it’s a biological signal your body depends on. In this episode of Pause Here, we unpack the science of sunlight and explore what it means to become light-literate: someone who understands how different types of light shape sleep, mood, hormones, cognition, and your overall health. From UVB-driven vitamin D to the circadian power of morning light to the calming warmth of infrared, sunlight is constantly shaping your biology - whether you realise it or not. We explore how geography and seasons change the way light works on your body, how architecture and design can actually improve healing through daylight, and what happens when we don’t get enough light (hello, winter blues). Step into the science of sunlight and learn how to let light lead the way to better sleep, steadier moods, and a more balanced day. Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science, 224(4647), 420–421. (https://doi.org/10.1126/science.6143402) Sharma, V., Lee, H., & DeLuca, G. C. (2024). Geographic variation in sunlight exposure and its differential impact on health outcomes: A global review. Journal of Environmental Health Perspectives, 132(2), 205–218. (https://doi.org/10.1289/EHP12456) Lambert, G. W., Reid, C., Kaye, D. M., Jennings, G. L., & Esler, M. D. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840–1842. (https://doi.org/10.1016/S0140-6736(02)11737-5) Heschong Mahone Group. (2003). Daylighting in schools: An investigation into the relationship between daylighting and human performance. California Energy Commission. (https://www.nrel.gov/docs/fy00osti/28049.pdf) Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., … & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656–662. (https://doi.org/10.1176/appi.ajp.162.4.656) Domingos, S., & Barros, L. (2025). Neuroarchitecture and biophilic design: The role of natural light in emotional regulation and learning environments. Journal of Environmental Psychology, 84, 101999. (https://doi.org/10.1016/j.jenvp.2025.101999) Czeisler, C. A., Duffy, J. F., Shanahan, T. L., Brown, E. N., Mitchell, J. F., Rimmer, D. W., … & Kronauer, R. E. (1999). Stability, precision, and near-24-hour period of the human circadian pacemaker. Science, 284(5423), 2177–2181. (https://doi.org/10.1126/science.284.5423.2177) Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100–107. (https://doi.org/10.1192/bjp.bp.111.106666) Czub, M., Kowal, M., & Zarazaga, R. E. (2024). A slow diaphragmatic breathing intervention for anxiety: How do respiration rate and inhalation/exhalation ratio influence anxiety? Stress and Health, 40(2), 123–137. (https://doi.org/10.1002/smi.3496)

11. 

    26 Sept 2025

    Breathe in Balance: Simple Science for Stress Relief

    This episode explores the science of Balance Breathing, a 5-5 rhythm technique, for calming the body, clearing the mind, and building resilience against stress through improved heart rate variability.

12. 

    27 Aug 2025

    Brainwaves & Basslines: The Science of Music and Meditation

    Host [Host Name] explores the science behind music's calming effects on the nervous system and mental health, offering insights into its therapeutic potential.

13. 

    23 May 2025

    Relax, Reset, Repeat: When Life Gets Loud, Breathe

    This episode explores the Relax breathing pattern as a tool to reset the nervous system and regain control during stressful situations, citing examples from military pilots to everyday life.

14. 

    27 Apr 2025

    Sweet Dreams: Unlocking the Secrets of Sound Sleep

    Struggle with shut-eye? Tune into this episode of ‘Pause Here’ for our deep dive into the nocturnal world. Discover the science behind why we sleep, the shocking impacts of missing out on those precious Z’s, and how different stages of sleep play unique roles in our health and well-being. We’ll unravel top strategies for better sleep – from perfecting your sleep environment to breathing techniques that can send you smoothly to dreamland. Whether you’re battling insomnia or just seeking a few more golden hours of rest, this episode is your blueprint for nights of deeper, more restorative sleep. Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode. Watson, N.F., Martin, J.L., Wise, M.S., Carden, K.A. and Curhan, G.C., 2015. Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), pp.591–592. (https://doi.org/10.5664/jcsm.4758) Simpson, N.S., Gibbs, E.L. and Matheson, G.O., 2017. Optimizing sleep to maximize performance: Implications and recommendations for elite athletes. Scandinavian Journal of Medicine & Science in Sports, 27(3), pp.266–274. (https://doi.org/10.1111/sms.12703) Ramar, K., Malhotra, R.K., Carden, K.A., Martin, J.L., Abbasi-Feinberg, F., Aurora, R.N., Kristo, D.A., Rowley, J.A. and Zak, R.S., 2021. Sleep is essential to health: An American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine, 17(10), pp.2115–2119. (https://doi.org/10.5664/jcsm.9476) Peuhkuri, K., Sihvola, N. and Korpela, R., 2012. Diet promotes sleep duration and quality. Nutrition Research, 32(5), pp.309–319. (https://doi.org/10.1016/j.nutres.2012.03.009) Ohayon, M., Wickwire, E.M., Hirshkowitz, M., Albert, S.M., Avidan, A., Daly, F.J., Dauvilliers, Y., Ferri, R., Fung, C., Gozal, D. and Hazen, N., 2017. National Sleep Foundation’s sleep quality recommendations. Sleep Health, 3(1), pp.6–19. (https://doi.org/10.1016/j.sleh.2016.11.006) National Sleep Foundation, 2017. National Sleep Foundation’s sleep quality recommendations: First report. Sleep Health, 3(1), pp.6–19. (https://doi.org/10.1016/j.sleh.2016.11.006) Krystal, A.D. and Edinger, J.D., 2008. Measuring sleep quality. Sleep Medicine, 9, pp.S10–S17. (https://doi.org/10.1016/S1389-9457(08)70011-X) Caddick, Z.A., Gregory, K., Arsintescu, L. and Flynn-Evans, E.E., 2018. A review of the environmental parameters necessary for an optimal sleep environment. Building and Environment, 132, pp.11–20. (https://doi.org/10.1016/j.buildenv.2018.01.003) Beaudoin, L.P., 2014. A design-based approach to sleep-onset and insomnia: super-somnolent mentation, the cognitive shuffle and serial diverse imagining. Computational Modeling of Cognition-Emotion Interactions: Relevance to Mechanisms of Affective Disorders and Therapeutic Action. (https://summit.sfu.ca/item/17237)

15. 

    27 Mar 2025

    Calm: Mastering Stress with Every Breath

    Inhale peace, hold insight, and exhale stress in this episode of 'Pause Here.' Get ready to take a breather with the Calm breathing pattern, where we dive into its soothing history, unpack the science, and explore its power to chill out your day. Discover how inhaling for 4, holding for 2, and exhaling for 6 isn't just a pattern—it's a lifestyle! Join us for real-world stories, breathe-easy tips, and a guide to turning every heavy sigh into a sigh of relief. Tune in to master the subtle art of keeping calm and breathing on. Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode. Wahbeh, H., Goodrich, E., Goy, E. and Oken, B.S., 2016. Mechanistic pathways of mindfulness meditation in combat veterans with posttraumatic stress disorder. Journal of clinical psychology, 72(4), pp.365-383. (https://doi.org/10.1002/jclp.22255) Malow, B.A., Edwards, J., Marzec, M., Sagher, O. and Fromes, G., 2000. Effects of vagus nerve stimulation on respiration during sleep: a pilot study. Neurology, 55(10), pp.1450-1454. (https://doi.org/10.1212/WNL.55.10.1450) Jahnke, R., Larkey, L., Rogers, C., Etnier, J. and Lin, F., 2010. A comprehensive review of health benefits of qigong and tai chi. American journal of health promotion, 24(6), pp.e1-e25. (https://doi.org/10.4278/ajhp.081013-LIT-248) Indik, L., 2009. The End of Breath for Singing: Exhalation and the Control of Breath at the End of the Phrase. Journal of Singing, 66(2), p.131. (https://go.gale.com/ps/i.do?p=AONE&u=anon~45a415c3&id=GALE%7CA221850657&v=2.1&it=r&sid=googleScholar&asid=97b3c46c) Herhaus, B., 2024. Alterations in pro-inflammatory cytokine TNF-alpha and stimulation of the cholinergic anti-inflammatory pathway in individuals with panic disorder using slow-paced breathing with HRV-BF–a randomized controlled trial. Psychoneuroendocrinology, 160, p.106751. (https://doi.org/10.1016/j.psyneuen.2023.106751) Golaszewski, T. and Fisher, B., 2002. Heart check: the development and evolution of an organizational heart health assessment. American Journal of Health Promotion, 17(2), pp.132-153. (https://doi.org/10.4278/0890-1171-17.2.132) Garg, P., Mendiratta, A., Banga, A., Bucharles, A., Piccoli, M.V.F., Kamaraj, B., Qasba, R.K., Bansal, V., Thimmapuram, J., Pargament, R. and Kashyap, R., 2024. Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. International Journal of Cardiology Cardiovascular Risk and Prevention, 20, p.200232. (https://doi.org/10.1016/j.ijcrp.2023.200232) French, J., Brown, R.J. and Bell, T., 2024. Breathing techniques in the treatment of depression: A scoping review and proposal for classification. Counselling and Psychotherapy Research, 24(3), pp.870-883. (https://doi.org/10.1002/capr.12782) Chiesa, A. and Malinowski, P., 2011. Mindfulness‐based approaches: Are they all the same?. Journal of clinical psychology, 67(4), pp.404-424. (https://doi.org/10.1002/jclp.20776)

16. 

    27 Feb 2025

    Hydrate Your State: Quenching Your Body and Mind

    It’s time to rethink how you drink. Wet your whistle and your mind in this refreshing episode of Pause Here. Dive into the deep end as we explore hydration’s power to perk up your body and sharpen your brain. Sip by sip, discover how water can be your best ally against fatigue and fuzziness. Drink in our tips to keeping your body and brain blissfully buoyant and soak up the benefits of staying hydrated! Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode. Popkin, B.M., D'Anci, K.E. and Rosenberg, I.H., 2010. Water, hydration, and health. Nutrition reviews, 68(8), pp.439-458. (https://doi.org/10.1111/j.1753-4887.2010.00304.x) Patsalos, O.C. and Thoma, V., 2020. Water supplementation after dehydration improves judgment and decision-making performance. Psychological research, 84(5), pp.1223-1234. (https://doi.org/10.1007/s00426-018-1136-y) Moss, G.A., 2010. Water and health: a forgotten connection?. Perspectives in public health, 130(5), pp.227-232. (https://doi.org/10.1177/1757913910379192) Masento, N.A., Golightly, M., Field, D.T., Butler, L.T. and van Reekum, C.M., 2014. Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), pp.1841-1852. (https://doi.org/10.1017/S0007114513004455) Kempton, M.J., Ettinger, U., Foster, R., Williams, S.C., Calvert, G.A., Hampshire, A., Zelaya, F.O., O'Gorman, R.L., McMorris, T., Owen, A.M. and Smith, M.S., 2011. Dehydration affects brain structure and function in healthy adolescents. Human brain mapping, 32(1), pp.71-79. (https://doi.org/10.1002/hbm.20999) Jéquier, E. and Constant, F., 2010. Water as an essential nutrient: the physiological basis of hydration. European journal of clinical nutrition, 64(2), pp.115-123. (https://doi.org/10.1038/ejcn.2009.111) Haghighatdoost, F., Feizi, A., Esmaillzadeh, A., Rashidi-Pourfard, N., Keshteli, A.H., Roohafza, H. and Adibi, P., 2018. Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study. World journal of psychiatry, 8(3), p.88. (https://doi.org/10.5498/wjp.v8.i3.88) Grandjean, A.C. and Grandjean, N.R., 2007. Dehydration and cognitive performance. Journal of the American College of Nutrition, 26(sup5), pp.549S-554S. (https://doi.org/10.1080/07315724.2007.10719657) Ganio, M.S., Armstrong, L.E., Casa, D.J., McDermott, B.P., Lee, E.C., Yamamoto, L.M., Marzano, S., Lopez, R.M., Jimenez, L., Le Bellego, L. and Chevillotte, E., 2011. Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), pp.1535-1543. (https://doi.org/10.1017/S0007114511002005) Armstrong, L.E., Ganio, M.S., Casa, D.J., Lee, E.C., McDermott, B.P., Klau, J.F., Jimenez, L., Le Bellego, L., Chevillotte, E. and Lieberman, H.R., 2012. Mild dehydration affects mood in healthy young women. The Journal of nutrition, 142(2), pp.382-388. (https://doi.org/10.3945/jn.111.142000) Adan, A., 2012. Cognitive performance and dehydration. Journal of the American College of Nutrition, 31(2), pp.71-78. (https://doi.org/10.1080/07315724.2012.10720011)

17. 

    10 Feb 2025

    Focus: Think inside the box-breathing

    Close the tabs in your brain and open one in your breath! This episode of Pause Here explores the magic of box breathing. Learn how a simple count of 4 can transform your day, sharpen your mind, and keep stress at bay. Tune in to learn how breathing inside the ‘box’ can help you think outside the box in every aspect of life. Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B. and Gemignani, A., 2018. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, p.353. (https://doi.org/10.3389/fnhum.2018.00353) Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. 2023. In: StatPearls. StatPearls Publishing, Treasure Island (FL), PMID: 30969667. (https://europepmc.org/article/nbk/nbk539845) Shaw-Metz, J.L., 2023. Coming up for air: Breathwork practice for stress management in the healthcare setting. Journal of Interprofessional Education & Practice, 30, p.100594. (https://doi.org/10.1016/j.xjep.2022.100594) Robins, C.J., Keng, S.L., Ekblad, A.G. and Brantley, J.G., 2012. Effects of mindfulness‐based stress reduction on emotional experience and expression: A randomized controlled trial. Journal of clinical psychology, 68(1), pp.117-131. (https://doi.org/10.1002/jclp.20857) Pattyn, N., Beech, D., Wilhelmsson, J., Kilding, H. and Mendrek, A., 2024. Restorative techniques: Mindfulness, relaxation, breathing, and yoga. In Handbook of Mental Performance (pp. 86-118). Routledge. (https://www.taylorfrancis.com/chapters/oa-edit/10.4324/9781003378969-7/restorative-techniques-nathalie-pattyn-deanna-beech-jenny-wilhelmsson-helen-kilding-adrianna-mendrek) Martin, P., 2018. Getting physical about negotiation, facilitation, and mediation: Bodywork for enhanced performance, protection, and perception. Negociations, 30(2), pp.105-128. (https://doi.org/10.3917/neg.030.0105) Gao, J. and Sik, H.H., 2023. Yoga, Mind-Body Coherence, and Zen. Yoga-Exploring the Health Benefits and Diverse Dimensions. (http://dx.doi.org/10.5772/intechopen.1003923) Brems, C., 2024. Understanding the Psychology of Breath and Breathing. In Therapeutic Breathwork: Clinical Science and Practice in Healthcare and Yoga (pp. 127-171). Cham: Springer Nature Switzerland. (https://doi.org/10.1007/978-3-031-66683-4_4) Benson, H., Greenwood, M.M. and Klemchuk, H., 1975. The relaxation response: psychophysiologic aspects and clinical applications. The International Journal of Psychiatry in Medicine, 6(1-2), pp.87-98. (https://doi.org/10.2190/376W-E4MT-QM6Q-H0UM) Benson, H., Beary, J.F. and Carol, M.P., 1974. The relaxation response. Psychiatry, 37(1), pp.37-46. (https://doi.org/10.1080/00332747.1974.11023785) Balban, M.Y., Neri, E., Kogon, M.M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J.M., Spiegel, D. and Huberman, A.D., 2023. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1). (https://doi.org/10.1016/j.xcrm.2022.100895) Ahmed, A., Gayatri Devi, R. and Jothi Priya, A., 2021. Effect of box breathing technique on lung function test. Journal of Pharmaceutical Research International. (https://api.semanticscholar.org/CorpusID:245585198)

18. 

    16 Jan 2025

    Align Your Spine: Stand tall, breathe deep

    Get ready to straighten out your day—literally! This episode of Pause Here explores how your posture impacts your mind, body, and even your breath. Learn how adjusting your stance can enhance lung capacity, improve oxygen flow, and boost your overall health. Discover tips and tricks to stand tall, breathe deep, and walk through your day with confidence. It’s time to align your spine and find your breath’s full potential. Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode. Zhang, J.G., Ishikawa-Takata, K., Yamazaki, H., Morita, T. and Ohta, T., 2008. Postural stability and physical performance in social dancers. Gait & Posture, 27(4), pp.697-701. (https://doi.org/10.1016/j.gaitpost.2007.09.004) Smythe, A. and Jivanjee, M., 2021. The straight and narrow of posture: Current clinical concepts. Australian journal of general practice, 50(11), pp.807-810. (https://search.informit.org/doi/10.3316/informit.147194805376098) Rybski, M.F. and Juckett, L., 2024. Posture. In Kinesiology for Occupational Therapy (pp. 261-289). Routledge. (https://doi.org/10.4324/9781003524724) Młyńczak, M., Niewiadomski, W. and Cybulski, G., 2016. Impact of breathing mechanics, body posture and physique on heart rate variability. In Advanced Mechatronics Solutions (pp. 111-116). Springer International Publishing. (https://doi.org/10.1007/978-3-319-23923-1_16) Lennon, J., MM, C., Cady, R.K., Matta, W., Cox, R. and Simpson, W.F., 1994. Postural and respiratory modulation of autonomic function. American Journal of Pain Management. 4. 36-39. (https://www.researchgate.net/publication/284465558_Postural_and_respiratory_modulation_of_autonomic_function_pain_and_health) Jung, J.Y., Lee, Y.B. and Kang, C.K., 2024, June. Effect of Forward Head Posture on Resting State Brain Function. In Healthcare (Vol. 12, No. 12, p. 1162). MDPI. (https://doi.org/10.3390/healthcare12121162) Gilman, S.L., 2014. “Stand up straight”: Notes toward a history of posture. Journal of Medical Humanities, 35, pp.57-83. (https://doi.org/10.1007/s10912-013-9266-0) Allensworth, D., Lawson, E., Nicholson, L. and Wyche, J., 1997. Evolution of school health programs. In Schools & Health: Our Nation's Investment. National Academies Press (US). (https://www.ncbi.nlm.nih.gov/books/NBK232693/)

19. 

    3 Jan 2025

    A Breath of Fresh Air: Breathing Life into Everyday Moments

    Inhale the possibilities with our new podcast, Pause Here, as we kick off our journey into the world of mindful breathing. This episode is all about turning ordinary moments into extraordinary ones with the power of your breath. Learn how to breathe new life into your daily routine and find your perfect pause! Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode, enabling you to dive deeper into the science and benefits of mindful breathing. Yackle, K., Schwarz, L.A., Kam, K., Sorokin, J.M., Huguenard, J.R., Feldman, J.L., Luo, L. and Krasnow, M.A., 2017. Breathing control center neurons that promote arousal in mice. Science, 355(6332), pp.1411-1415. (https://doi.org/10.1126/science.aai7984) Vanderhasselt, M.A. and Ottaviani, C., 2022. Combining top-down and bottom-up interventions targeting the vagus nerve to increase resilience. Neuroscience & Biobehavioral Reviews, 132, pp.725-729. (https://doi.org/10.1016/j.neubiorev.2021.11.018) Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F. and Coco, M., 2017. The role of deep breathing on stress. Neurological Sciences, 38(3), pp.451-458. (https://doi.org/10.1007/s10072-016-2790-8) Paul, G., Elam, B. and Verhulst, S.J., 2007. A longitudinal study of students' perceptions of using deep breathing meditation to reduce testing stresses. Teaching and learning in medicine, 19(3), pp.287-292. (https://doi.org/10.1080/10401330701366754) Jerath, R., Edry, J.W., Barnes, V.A. and Jerath, V., 2006. Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical hypotheses, 67(3), pp.566-571. (https://doi.org/10.1016/j.mehy.2006.02.042)

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