A 2025 narrative review by Abbie L Little, PhD, at Griffith University, examined how structured breathwork patterns influence mental health and stress regulation.

The paper, published in Stress and Health, analyzed evidence from four major databases—PsycINFO, Scopus, CINAHL, and PubMed—highlighting how specific breathwork patterns can modulate the body’s autonomic nervous system, which governs heart rate, respiration, and stress response.

Little’s “A52 breath method” centers on a rhythm of a five-second inhale, five-second exhale, and two-second pause.

This simple, repeatable cadence was shown to enhance vagal tone, support heart-rate variability, and reduce perceived stress.

These physiological effects suggest potential applications for high-stress professions such as emergency responders, health care workers, and military personnel—as well as anyone facing daily anxiety.

The review emphasized that consistency, pacing, and replication of structured breathwork patterns is key to sustaining benefits.

While more controlled trials are needed, Little concludes that breath-focused interventions offer a low-cost, accessible tool to help the body regain balance and build resilience against chronic stress.

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Adapted from: Little AL. “The A52 breath method: a narrative review of breathwork for mental health and stress resilience,” Stress Health. 2025 Aug;41(4). doi:10.1002/smi.70098