Feasibility study looking at the impact of a structured breath work program on health and wellbeing of veterans

Participants will attend a structured five-day (3hrs/day) breath work program (face to face), based on the SKY (Sudarshan Kriya Yoga) breath work model by trained instructors from the International Association for Human Values (IAHV). Each day includes guided breathing techniques, group discussions, light physical stretching, and reflection. The breathing practices are designed to activate the parasympathetic nervous system, reduce physiological stress responses, and promote emotional regulation. These sessions will be based in South-East Queensland at Griffith University and RSL locations. Adherence will be monitored via surveys conducted at baseline, upon completion of day 5 and then at 1 month follow up. Breakdown of the 3-hour sessions Each daily session runs for approximately 2.5 to 3 hours and follows a consistent format that integrates theory, gentle movement, guided breathwork, meditation, and reflection. Typically, the first 45 to 60 minutes are devoted to a welcome or check-in, introductions, review of the previous session. These discussions often include group sharing and short interactive exercises. This is followed by around 15 to 20 minutes of light stretching or yoga, consisting of simple movements. The next 60 to 75 minutes focus on guided breathing practices. Participants are introduced to and practice a range of breathing techniques under the guidance of certified SKY instructors. The final 20 to 30 minutes are spent in guided meditation and reflection. Participants are led through relaxation and self-awareness exercises, followed by optional sharing or journaling to consolidate their experience. Examples of breathing techniques used Participants are progressively introduced to the core breathing techniques used in the Sudarshan Kriya Yoga (SKY) Resilience Program, SKY is a method of cyclical and rhythmic breathing practice aimed at promoting calmness that takes ~30 min per session. SKY practice consists of three distinct yogic breathing stages that use a range of slow, moderate, and fast breaths per minute. A SKY session is done in an upright seated posture, with closed eyes during practice. Including: Alternative nostril breathing Victory or Ocean Breath (Ujjayi) and Three-Stage Breathing: slow, rhythmic breathing patterns. Bellows Breath (Bhastrika): short, energising breaths. SKY Breath (short and long formats): a unique cyclic sequence of slow, medium, and fast rhythmic breathing. Each technique is demonstrated and practiced under supervision, with rest periods between rounds and a guided meditation at the end. Group discussions/sharing of experiences (This is voluntary) The group discussions topics are structured around the daily themes, such as living in the present moment, sources of energy, self-awareness, emotional intelligence, and personal growth after service. Facilitators introduce each topic with a short presentation or prompt question (for example, “What are my goals?”). Participants then engage in guided discussion, either as a full group (approximately 15 participants) or in smaller breakout groups of four to six participants. Sharing is entirely voluntary, and the facilitator ensures that the environment remains safe, supportive, and non-judgmental. Examples of light physical stretching Each session includes short periods of light physical stretching or yoga to prepare participants for breathing and meditation. These movements are gentle and low intensity, such as neck and shoulder rolls, standing side stretches, seated spinal twists, hip-opening stretches, and gentle balance postures . Reflection component (This is voluntary) Reflection takes place near the end of each session through guided meditation and self-reflection activities. Participants are invited to quietly consider questions such as their personal goals, challenges, lessons from the session, or areas of growth.