research
The science behind feeling better.
Anumi is evidence-informed and practical. We translate validated nervous-system tools into sessions that are simple to follow in real life.
stats & visuals
By the numbers.
0 minutes
a day of cyclic sighing improved mood and lowered resting breathing rate over one month (RCT)
Balban et al., 2023 →
0 breaths
per minute: the slow-breathing rate at which heart rate variability peaks (resonance frequency)
Lehrer & Gevirtz, 2014 →
0 sessions
of diaphragmatic breathing training lowered cortisol and sharpened attention over 8 weeks (RCT)
Ma et al., 2017 →
0 weeks
of mindfulness practice increased gray matter in the hippocampus
Hölzel et al., 2011 →
What we use.
Breathwork
Controlled breathing activates your vagus nerve, the main pathway that signals your body to shift from stress (sympathetic) to rest (parasympathetic). Research shows specific patterns reduce cortisol and anxiety within minutes.
- Five minutes a day of cyclic sighing (double inhale, long exhale) improved mood and lowered resting breathing rate over one month in a randomised trial (Balban et al., 2023, Cell Reports Medicine)
- Slow breathing at roughly 5 to 6 breaths per minute is the rate at which heart rate variability peaks, a marker of nervous system flexibility (Lehrer & Gevirtz, 2014, Frontiers in Psychology)
- Twenty sessions of diaphragmatic breathing training over 8 weeks lowered salivary cortisol and improved sustained attention in healthy adults (Ma et al., 2017, Frontiers in Psychology)
Meditation & mindfulness
Brief, focused meditation practices improve attention, reduce rumination, and increase present-moment awareness. You don’t need hours — 10–20 minutes creates measurable change.
- Eight weeks of mindfulness practice increased gray matter density in the hippocampus, a region tied to learning and emotional regulation (Hölzel et al., 2011, Psychiatry Research: Neuroimaging)
- A meta-analysis of 47 trials found moderate evidence that meditation programs reduce anxiety, depression and pain (Goyal et al., 2014, JAMA Internal Medicine)
- Body-focused practices like the body scan train interoception, your ability to sense internal bodily states, which is linked to better emotion regulation (Farb et al., 2015, Frontiers in Psychology)
Somatic practices
Gentle body awareness and slow, deliberate movement help you notice and shift stress patterns held in the body. The evidence base here is newer than for breathwork or meditation, and we say so.
- The first randomised controlled trial of Somatic Experiencing found reduced PTSD symptoms compared with a waitlist group (Brom et al., 2017, Journal of Traumatic Stress, n = 63)
- The proposed mechanism is that guiding attention to interoceptive and proprioceptive sensation helps the nervous system recover from chronic stress (Payne, Levine & Crane-Godreau, 2015, Frontiers in Psychology, theoretical model)
- Body-based approaches are widely used in trauma-informed care, though rigorous trials remain limited (Van der Kolk, 2014, The Body Keeps the Score, popular synthesis)
Movement & bodywork
Light stretching, shaking, and gentle movement activate the parasympathetic nervous system and release muscular tension. Even 10–15 minutes creates physiological shifts.
- A meta-analysis of randomised trials found yoga reduced symptoms in people with elevated anxiety, though evidence for diagnosed anxiety disorders was inconclusive (Cramer et al., 2018, Depression and Anxiety)
- A meta-analysis of 12 randomised trials found yoga reduced depressive symptoms compared with usual care (Cramer et al., 2013, Depression and Anxiety)
Sources library.
Curated primary literature and reviews referenced across this page. We cite sources for transparency; individual results vary.
Breathwork
- Balban et al.: cyclic sighing and structured breathwork (RCT)
Cell Reports Medicine · 2023
- Lehrer & Gevirtz: heart rate variability biofeedback, how and why it works
Frontiers in Psychology · 2014
- Ma et al.: diaphragmatic breathing, attention and cortisol (RCT)
Frontiers in Psychology · 2017
Meditation & mindfulness
- Hölzel et al.: mindfulness practice and gray matter density
Psychiatry Research: Neuroimaging · 2011
- Goyal et al.: meditation programs for psychological stress (meta-analysis)
JAMA Internal Medicine · 2014
- Farb et al.: interoception, contemplative practice and health
Frontiers in Psychology · 2015
Somatic & trauma-informed
- Brom et al.: Somatic Experiencing for PTSD (first RCT)
Journal of Traumatic Stress · 2017
- Payne, Levine & Crane-Godreau: Somatic Experiencing, a theoretical model
Frontiers in Psychology · 2015
Movement & yoga
- Cramer et al.: yoga for anxiety (meta-analysis of RCTs)
Depression and Anxiety · 2018
- Cramer et al.: yoga for depression (meta-analysis of RCTs)
Depression and Anxiety · 2013
What research cannot promise.
This page is educational, not a substitute for medical care. Outcomes vary with sleep, health history, and consistency — regulation is a practice, not a one-session fix.