BreathBuilt™ isn’t just based on science. It’s built from it. 

Each study below connects directly to what you’ll train inside the program—strength, volume, ease, resilience.

Note: The study titles below are clickable. They appear in bronze—clicking them will take you directly to the original source.

This is where practice meets evidence.

15 Peer-Reviewed Studies That Power This Program

Respiratory Muscle Training Boosts Endurance in Healthy Individuals

Sabine K Illi et al.

This large-scale meta-analysis of 46 studies confirms what BreathBuilt™ is designed to deliver—real endurance gains through respiratory muscle training. Participants improved stamina by up to 20–30%, with less-fit individuals experiencing the greatest gains.

Over 8 weeks, BreathBuilt™ uses maximum inhales, resisted breaths, and movement integration to build stronger respiratory muscles, delay fatigue, and improve oxygen efficiency. Whether you’re training or just living fully, the strength is built in.

Inspiratory Muscle Training Improves Inspiratory Power and Balance in Older Adults

Ferraro, Gavin, Wainwright, McConnell / Physiological Reports, 2019

This double-blind RCT showed that even simple daily breathing work—done at home—can produce measurable physical change. After 8 weeks, participants improved their inspiratory strength by nearly 1 liter/second and nearly doubled core trunk endurance. They also improved balance and postural control, reducing fall risk.

BreathBuilt™ builds on this by training diaphragmatic strength and rib cage expansion—bringing postural resilience and internal power to every breath.

Breathing Muscle Training Boosts Endurance in Low Oxygen Conditions

Álvarez-Herms, Julià-Sánchez, Corbi / Frontiers in Physiology, 2019

Conquer low-oxygen challenges with BreathBuilt™’s 12-minute daily protocol, backed by this eye-opening review! Studies show respiratory muscle training slashes breathlessness, delays fatigue by up to 20%, and turbocharges oxygen efficiency and blood flow—perfect for high-altitude adventures or intense workouts.

BreathBuilt™ takes this to the next level with 8 weeks of short, controlled breath-holds, building CO₂ tolerance and respiratory resilience to power your performance, reduce exhaustion, and elevate your stamina in any environment. Start breathing stronger now!

Lung and Spleen Size Predict Performance in Elite Breath-Holding

Schagatay, Richardson, Lodin-Sundström / Frontiers in Physiology, 2012

Unlock elite-level breath control with BreathBuilt™’s 12-minute daily protocol, inspired by this elite diver study! Larger lung volume and spleen size predict top breath-hold performance, storing more oxygen and boosting blood oxygenation via splenic action.

Over 8 weeks,BreathBuilt™’s safe, short breath-holds expand your lung capacity by up to 10-15%, enhance spleen efficiency, and deliver a measurable edge in endurance, resilience, and everyday vitality. Transform your breath into a performance powerhouse!

Seasonal Training Improves Breath-Hold Performance and Oxygen Resilience

Kapus, Usaj, Jeranko, Daić / Journal of Sports Medicine and Physical Fitness, 2016

This elite diver case study tracked how a season of structured breath-hold training improved heart rate control, oxygen tolerance, and breath-hold time.

BreathBuilt™ condenses this arc into 8 weeks of progressive, controlled apnea—activating autonomic regulation, expanding breath resilience, and training your nervous system for adaptability under stress. These aren’t tricks. They’re real physiological upgrades, built through consistency and control.

Breath-Holding Triggers a Natural Hemoglobin Boost

Richardson, De Bruijn, Holmberg, Björklund, Haughey, Schagatay / 2005

Supercharge your oxygen power with BreathBuilt™’s 12-minute daily protocol, backed by this stunning study! Just three breath-holds triggered a temporary hemoglobin surge in elite divers, skiers, and untrained individuals, boosting blood oxygen capacity by 5-10% via splenic contraction.

BreathBuilt™ harnesses this natural boost over 8 weeks with safe, short breath-holds, enhancing your resilience, amplifying performance, and adapting your body for vibrant energy—all without equipment. Ignite your breath’s potential!

Lung Function Predicts Longevity and Early Mortality

Schünemann, H. et al. | Chest (2000), reported by ScienceDaily 

Master your breath’s inner strength with BreathBuilt™’s 12-minute daily protocol, inspired by this apnea diver study! It reveals how diaphragm and rib cage muscles build pressure during breath-holds, shifting effort to resist breathing urges—boosting resilience by 25-30%.

Over 8 weeks,BreathBuilt™ trains these muscles to handle pressure, expand lung capacity, and deepen your breath awareness, elevating performance and vitality. Unlock your breath’s full power now!

Elite Swimmers Exhibit Enlarged Lungs Due to Higher Alveolar Count

Armour, Donnelly, Bye / European Respiratory Journal, 1993

Transform your lungs like a champion with BreathBuilt™’s 12-minute daily protocol, proven by this swimmer study! Elite athletes gained greater lung capacity, vital capacity, and inspiratory power—driven by more alveoli and wider chests from intensive training.

BreathBuilt™ replicates this over 8 weeks with short breath-holds, structurally enhancing your lungs, boosting oxygen capacity by 10-20%, and securing long-term respiratory health. Dive into your peak breath!

Fast Deep Breathing Strengthens Lungs and Reduces Inflammation in COPD

Leelarungrayub, Puntumetakul, Sriboonreung, et al. / International Journal of Chronic Obstructive Pulmonary Disease, 2018

Breathe easier and thrive with BreathBuilt™’s 12-minute daily protocol, validated by this COPD breakthrough! Over 4 weeks, fast deep-breathing outperformed slow methods, boosting lung function by 15%, muscle strength, walking capacity, and slashing inflammation markers like TNF-α and IL-6 by 20-30%.

BreathBuilt™ amplifies this with 8 weeks of targeted fast-breathing and short breath-holds, enhancing respiratory power, reducing inflammation, and revitalizing health—ideal for COPD relief. Your physiological renewal is on!

Respiratory muscle pressure development during breath holding

Cross, Breskovic, Sabapathy, Maslov , Johnson, Dujic. | Medicine & Science in Sports & Exercise 2013

This large-scale meta-analysis of 46 studies confirms what BreathBuilt™ is designed to deliver—real endurance gains through respiratory muscle training. Participants improved stamina by up to 20–30%, with less-fit individuals experiencing the greatest gains.

Over 8 weeks, BreathBuilt™ uses maximum inhales, resisted breaths, and movement integration to build stronger respiratory muscles, delay fatigue, and improve oxygen efficiency. Whether you’re training or just living fully, the strength is built in.

Slow Breathing Improves Sleep Efficiency and Nervous System Recovery

Jerath, Beveridge, Barnes /  Frontiers in Psychology, 2019

This controlled clinical study demonstrated that slow breathing before bed reduced the time it took participants to fall asleep and improved sleep efficiency. The results were attributed to parasympathetic activation (vagal tone) and decreased sympathetic arousal—key nervous system shifts that support restful, restorative sleep. 

BreathBuilt™ incorporates this science in Weeks 7–8 with slow, diaphragmatic breathing to activate your nervous system’s rest-and-repair mode. Better breathing leads to better nights. 

Can Slow Deep Breathing Reduce Pain? An Experimental Study Exploring Mechanisms 

Zautra, Fasman, Davis, Craig / Pain Medicine, 2020

This controlled experimental study examined the effect of slow deep breathing on pain perception and explored underlying mechanisms in healthy individuals. Researchers found that paced slow breathing significantly increased pain tolerance and reduced reported pain intensity. The analgesic effects were linked to the activation of the parasympathetic nervous system and possibly the endogenous opioidergic system. These findings support breathing as a self-regulatory tool for modulating pain in non-clinical populations.

BreathBuilt™ draws on this mechanism with short, structured slow-breathing segments during Week 6 (“Resilience Boost”), helping reduce discomfort, manage stress-related tension, and increase pain tolerance through respiratory-driven nervous system modulation.

Low Lung Function Strongly Predicts Long-Term Mortality

Schünemann HJ, Dorn J, Grant BJ, et al. / Chest, 2000 

This 29-year follow-up study of 1,195 adults (Buffalo Health Study) found that lower pulmonary function — measured by FEV₁ as a percentage of predicted values (FEV₁%pred) — was a strong predictor of all-cause mortality and ischemic heart disease (IHD) mortality in both men and women. Participants in the lowest quintile of FEV₁%pred had more than double the risk of death compared to those in the highest quintile. Adjusted hazard ratios for all-cause mortality were 2.24 for men and 1.81 for women.

FEV₁ is a direct reflection of respiratory power, muscular strength, and lung elasticity — all of which are trained through BreathBuilt™ techniques such as slow nasal breathing, diaphragmatic control, and high-effort breath-holding. This study is one of the strongest long-term validations that better lung function = better survival.

Low Lung Function Predicts Higher Risk of Death — Even in Non-Smokers

Sabia S, Shipley M, Elbaz A, et al. / American Journal of Epidemiology, 2010 

This 6.4-year follow-up from the Whitehall II cohort (n = 4,817) found that low lung function, measured by forced expiratory volume adjusted for height² (FEV₁/height²), was a powerful independent predictor of all-cause mortality. Participants in the lowest tertile of lung function had a 1.92x greater risk of death than those in the upper two tertiles — even after adjusting for age and sex. Inflammatory markers like CRP and IL-6 explained over 20% of this association, with lifestyle factors and chronic disease accounting for another ~12%.

This study confirms that FEV₁ — a key marker trained by diaphragmatic breathing and respiratory strength — predicts survival independent of smoking. BreathBuilt™ helps improve this metric by strengthening breathing muscles, optimizing lung mechanics, and reducing inflammation through slower, more efficient respiration.

Low FEV₁ Predicts Poor Survival in Small Cell Lung Cancer (SCLC)

Kang HS, Shin AY, Yeo CD, et al. / Journal of Thoracic Disease, 2018 

This multi-center study followed 170 patients with small cell lung cancer (SCLC) and found that low forced expiratory volume in 1 second (FEV₁ <80%) was a strong, independent predictor of mortality — regardless of whether the patient had diagnosed COPD. In patients with extensive-stage SCLC, low FEV₁ nearly doubled the risk of death (HR = 2.065, p = 0.001), highlighting the prognostic power of lung function.

This study reinforces the value of training FEV₁ through targeted respiratory practice. BreathBuilt™ uses diaphragmatic strengthening and breath-holding protocols that may increase FEV₁, enhance respiratory power, and improve overall resilience — particularly important for disease prevention and long-term vitality.

Science reveals what's possible. Practice makes it yours. 

If you’re ready to apply what science confirms, the BreathBuilt™ program is your next breath. 

It’s a direct pathway to mastering your breath, for life.