Research and Sources
Knowledge that connects research, experience and practice
A curated and regularly updated collection of studies, reviews and professional sources in the fields that accompany our work.
Clear and approachable, with direct links to the sources and room for curiosity.
Why research and sources?
We believe in connecting curiosity, human experience and research knowledge.
This page offers perspectives, questions and sources that can deepen understanding.
The sources examine different populations and methods. They are not direct evaluations of our workshops. The connection to our work is one of interpretation and inspiration, not a promise of a personal outcome. This information is intended for enrichment and does not replace personal medical or mental health diagnosis, advice or treatment.
Accessible knowledge
Clear summaries that respect complexity
Direct sources
Direct links to studies, reviews and books
Living practice
A thoughtful connection between knowledge, experience and practice
Choose a topic
Read in order or jump directly to the topic that sparks your curiosity.
Affirmations, values and supportive thinking
How connecting with personal values and a desired identity may support regulation, coping and action.
Personal values, self and future
Cascio et al., 2016 · Social Cognitive and Affective Neuroscience
Participants who reflected on meaningful values showed increased activity in brain regions associated with self related processing, value and anticipation of the future.
How does this connect to our work? The study supports creating statements rooted in values and a meaningful future image, beyond mechanically repeating words.
Connecting with values under pressure
Creswell et al., 2013 · PLOS ONE
In a controlled experiment, a brief values affirmation exercise helped participants perform better on a problem solving task under pressure.
How does this connect to our work? Connecting with an inner value can be a practical resource in challenging moments.
Values statements and reducing academic gaps
Cohen et al., 2006 · Science
Brief writing exercises about personal values were associated with improved academic performance among students who experienced social threat in the learning environment.
How does this connect to our work? Values focused writing may strengthen a sense of belonging and capability.
Imagination, vision and goals
Research on mental imagery, a picture of the future and turning aspiration into action.
Imagining the path to the goal
Pham & Taylor, 1999 · Personality and Social Psychology Bulletin
Imagining the work process and the steps along the way supported performance and reduced anxiety more than imagining the outcome alone.
How does this connect to our work? A future image gains strength when it is connected to gentle, practical steps that can be met in everyday life.
The best possible self
King, 2001 · Personality and Social Psychology Bulletin
Writing about the best possible self was associated with increased subjective well being and improved health measures over time.
How does this connect to our work? Imagining and writing about a desired future can offer direction, meaning and a living encounter with what matters to us.
Practical planning and goal implementation
Gollwitzer & Sheeran, 2006 · Advances in Experimental Social Psychology
A broad review found that if then planning helps translate intention into action and supports progress toward goals.
How does this connect to our work? Connecting a vision with a clear and gentle action can turn a general aspiration into a path we can follow.
Habits, repetition and neuroplasticity
How consistency, context and repeated practice support the development of new behavior.
How long does it take to form a habit?
Lally et al., 2010 · European Journal of Social Psychology
Daily monitoring showed that the time required to reach automaticity varied greatly between people and habits. The median in the model was 66 days.
How does this connect to our work? There is no single magic number. Gentle consistency over time matters more than perfection.
Habits emerge from repeated contexts
Wood & Neal, 2007 · Psychological Review
Habits are deeply connected to recurring contexts and environmental cues, as well as conscious intention.
How does this connect to our work? Designing a supportive environment can help a desired behavior become more natural and accessible.
Learning changes the structure of the brain
Draganski et al., 2004 · Nature
Ongoing learning and practice were associated with measurable changes in brain structure, illustrating its ability to change through experience.
How does this connect to our work? Repeated practice gives the brain and body an opportunity to establish new pathways over time.
Meditation, mindfulness and guided imagery
Evidence relating to mindfulness, stress, emotional regulation and self compassion.
Meditation and stress reduction
Goyal et al., 2014 · JAMA Internal Medicine
A systematic review found evidence that meditation programs may support moderate reductions in anxiety, depression and pain.
How does this connect to our work? Meditation can be a supportive tool within a broader process tailored to the person and their needs.
Changes after eight weeks of mindfulness
Hölzel et al., 2011 · Psychiatry Research: Neuroimaging
In a small study, 16 participants in a mindfulness program were compared with 17 participants in a control group. After eight weeks, changes were observed in measures of gray matter in regions associated, among other things, with learning, memory, emotional regulation and self related processing.
How does this connect to our work? The study invites curiosity about consistent practice, but it does not promise brain changes or personal benefit. Imaging measures alone do not demonstrate improved function.
Alongside this early finding, Kral and colleagues (2022) analyzed two randomized trials with 218 participants and found no change in brain structure after MBSR compared with control groups. The evidence regarding structural change after eight weeks therefore remains inconsistent.
Mindfulness and prevention of depression relapse
Kuyken et al., 2016 · JAMA Psychiatry
A meta analysis of nine trials involving 1,258 participants with recurrent depression in remission found a lower risk of depression relapse after mindfulness based cognitive therapy, MBCT, compared with groups that did not receive MBCT, over follow up periods of up to 60 weeks.
How does this connect to our work? Mindfulness can be a supportive tool. MBCT is a structured clinical treatment and differs from general meditation practice. Treatment adjustments and medication changes should be made with the treating professionals.
Mindfulness and sleep quality
Rusch et al., 2019 · Annals of the New York Academy of Sciences
A review of 18 randomized trials found that mindfulness meditation programs improved sleep quality compared with nonspecific active controls. No clear advantage was found over established sleep treatments.
How does this relate to our work? Regular mindfulness practice may support a calmer evening routine and a more attentive response to sleep difficulties.
Mindfulness and immune markers
Black & Slavich, 2016 · Annals of the New York Academy of Sciences
A systematic review of controlled trials found preliminary evidence that mindfulness practice may affect some markers of inflammation and immune function. Findings were mixed, and further research is needed.
How does this relate to our work? Ongoing mindfulness practice may support bodily processes involved in coping with stress.
Mindfulness and blood pressure
Babak et al., 2022 · The Journal of Tehran Heart Center
In a randomized trial of 80 women with hypertension, a 12-week mindfulness program was associated with lower blood pressure compared with routine care. The study examined an ongoing program, rather than a single meditation session.
How does this relate to our work? Regular mindfulness practice may be one part of a lifestyle that supports cardiovascular health.
Body scan and short-term stress
Sparacio et al., 2024 · Nature Human Behaviour
In a randomized study across 37 sites with 2,239 participants, a single self-guided body scan reduced short-term self-reported stress compared with an active control. It was one of four mindfulness exercises tested.
How does this relate to our work? The finding suggests that a brief body scan may support a sense of calm. The study tested self-guided practice and immediate stress reports, rather than our guided session in the clinic.
Body scan and awareness of bodily sensations
Schwerdtfeger et al., 2025 · Applied Psychology: Health and Well-Being
Two randomized trials with a combined 175 participants tested a daily body scan over two weeks. Some measures of awareness of bodily sensations improved, although guided imagery produced comparable results on some measures.
How does this relate to our work? Noticing bodily sensations is central to the practice. The study examined repeated practice over two weeks and cannot predict what someone will experience in one session.
What does the research review say about body scan?
Gan et al., 2022 · Applied Psychology: Health and Well-Being
A systematic review and meta-analysis of 14 articles found a small effect of body scan practice alone on mindfulness measures compared with passive controls. Study quality was low and results varied widely; the review did not find sufficient support for improved health outcomes from body scan alone.
How does this relate to our work? Body scanning can be a way to cultivate attention to sensations. The review highlights the difference between the experience of practice and a promise of health improvement.
Breathing and the nervous system
Research on slow breathing, conscious breathing, mood and the autonomic nervous system.
Slow breathing and body systems
Zaccaro et al., 2018 · Frontiers in Human Neuroscience
A systematic review described associations between slow breathing, heart rate variability, brain activity, and feelings of calmness and alertness.
How does this connect to our work? Intentionally slowing the breath may support regulation and focus.
Five minutes of structured breathing
Balban et al., 2023 · Cell Reports Medicine
A brief, structured breathing practice of about five minutes a day was associated with improved mood and a reduced breathing rate. Some breathing exercises showed an advantage over mindfulness meditation.
How does this connect to our work? A short and accessible practice can become part of daily life and offer a moment of inward attention and regulation.
Breathing and coping with stress
Ma et al., 2017 · Frontiers in Psychology
Diaphragmatic breathing training was associated with improved attention, reduced negative emotion and changes in cortisol measures among healthy participants.
How does this connect to our work? Conscious breathing can be a gentle resource for coping with pressure and strengthening presence.
Laughter, smiling and playfulness
How smiling, laughter and play may influence stress, mood and human connection.
Smiling during a stressful task
Kraft & Pressman, 2012 · Psychological Science
In a laboratory study of 170 participants, smiling expressions were held during stressful tasks. The smiling groups had lower heart rates during recovery than the neutral expression group. This was a study of facial expression, not of a laughter workshop.
How does this connect to our work? A smile can be a small physical gesture that helps soften a moment of pressure.
Laughter and cortisol
Berk et al., 1989 · The American Journal of the Medical Sciences
In a small study, watching humor and laughing were associated with temporary changes in hormonal measures related to the stress response.
How does this connect to our work? Shared laughter may offer a pause, lightness and connection within a broader experience.
The therapeutic benefits of laughter
Mora-Ripoll, 2010 · Alternative Therapies in Health and Medicine
A review described possible effects of laughter on well being, mood, social connection and physical measures, alongside the need for further high quality research.
How does this connect to our work? Laughter can be an accessible, social and human practice that invites vitality and closeness.
Creativity, art therapy and mandalas
The relationship between visual creativity, structure, mindfulness, emotional expression and well being.
Mandala coloring and anxiety
Curry & Kasser, 2005 · Art Therapy
In a study of 84 students, coloring a mandala and coloring a plaid design led to similar reductions in anxiety after an anxiety inducing exercise. Both were more effective than free form coloring. The finding points to a possible contribution of structure, not to a unique advantage of mandalas.
How does this connect to our work? A symmetrical structure and focused creativity may offer an anchor for attention and calm.
Mandala coloring compared with free drawing
van der Vennet & Serice, 2012 · Art Therapy
Mandala coloring was associated with a greater reduction in anxiety than free drawing among study participants.
How does this connect to our work? A clear visual framework can support concentration, expression and a sense of containment.
Brief art making and cortisol levels
Kaimal et al., 2016 · Art Therapy
A brief 45 minute art making session was associated with reduced cortisol levels among most participants, regardless of prior artistic experience.
How does this connect to our work? The creative process itself can offer an accessible space for expression, play and presence.
Music, sound and voice
Music and sound as physical, emotional and social experiences.
Music support for people with cancer
Bradt et al., 2016 · Cochrane Database
A review found that music and music therapy may help with anxiety, pain, fatigue and quality of life, with varying levels of certainty.
How does this connect to our work? Sound can become part of a supportive space and offer another channel for presence and expression.
Music before and after surgery
Hole et al., 2015 · The Lancet
A systematic review found that music before, during or after surgery was associated with reduced pain and anxiety and with improved satisfaction.
How does this connect to our work? Music can support the creation of a calm and holding space around a challenging experience.
Group singing and biological measures
Fancourt et al., 2016 · ecancermedicalscience
Group singing was associated with changes in stress, immune and mood measures among people coping with cancer and their companions.
How does this connect to our work? A shared voice may strengthen connection, expression and a sense of togetherness.
Empathy, listening and Nonviolent Communication
Research on learning empathy, active listening and compassion within relationships.
Empathy can be learned
Teding van Berkhout & Malouff, 2016 · Journal of Counseling Psychology
A meta analysis found that empathy training programs improve measures of empathy on average, especially when they include active practice.
How does this connect to our work? Empathic listening is an ability that can be cultivated through learning and experience.
Compassion training compared with empathy training
Klimecki et al., 2014 · Social Cognitive and Affective Neuroscience
Compassion training was associated with increased positive emotions and beneficial brain responses compared with training focused only on empathy.
How does this connect to our work? Compassion combines openness to pain with warmth, steadiness and a benevolent wish to act.
The experience of active listening
Weger et al., 2014 · International Journal of Listening
In a study of 115 participants, active listening increased the feeling of being understood compared with advice or brief acknowledgment responses. Conversation satisfaction was higher than with brief responses, but not higher than with advice.
How does this connect to our work? Presence, reflection and curiosity can turn a conversation into a space of connection and understanding.
Human connection, community and supportive touch
The relationship between belonging, social support, consensual touch and health.
Social relationships and longevity
Holt-Lunstad et al., 2010 · PLOS Medicine
A large scale meta analysis found that stronger social relationships were associated with higher odds of survival throughout the follow up period.
How does this connect to our work? Belonging and connection are meaningful elements of human well being.
Loneliness, brain and body
Cacioppo et al., 2015 · Perspectives on Psychological Science
A review described how perceived loneliness may affect thought, behavior, sleep and physical systems over time.
How does this connect to our work? Community and supportive connection can offer a sense of belonging and a meaningful human resource.
Hugs, support and stress
Grewen et al., 2005 · Psychosomatic Medicine
In a study of 38 couples, greater partner support was associated with higher oxytocin levels in women and men, and with lower blood pressure in women. This was an association measured within the study and does not prove that support or touch alone caused the change.
How does this connect to our work? Consensual touch and supportive presence can be part of an experience of safety and connection.
Movement, dance and connection with the body
Movement and dance as ways to support mood, body awareness and group connection.
Dance and movement therapy
Koch et al., 2019 · Frontiers in Psychology
A meta analysis found beneficial effects of dance and movement therapy on quality of life, depression, anxiety and interpersonal skills.
How does this connect to our work? Movement allows expression, connection and regulation to happen beyond words.
Dance, stress and quality of life
Jeong et al., 2005 · International Journal of Neuroscience
A movement and dance program was associated with improved mood and changes in stress related measures among adolescent girls.
How does this connect to our work? Group dance can connect movement, vitality, expression and a sense of togetherness.
Yoga and cognitive measures
Gothe et al., 2014 · Journals of Gerontology
Yoga practice was associated with improvement in some cognitive measures among older adults during the intervention period.
How does this connect to our work? Mindful movement brings attention, breath and body together in one practice.
Belief, expectation, placebo and nocebo
How context, expectation and meaning influence pain and physical experience.
The brain and the placebo response to pain
Wager et al., 2004 · Science
Brain imaging showed that expecting relief was associated with changes in the activity of regions involved in pain processing.
How does this connect to our work? Meaning and expectation are part of the experience, alongside physical reality and professional care.
Open label placebo for irritable bowel syndrome
Kaptchuk et al., 2010 · PLOS ONE
Participants who knowingly received an open label placebo reported improvement in irritable bowel symptoms compared with a control group.
How does this connect to our work? Ritual, context and expectation may influence experience even when full transparency is maintained.
Sham knee surgery
Moseley et al., 2002 · New England Journal of Medicine
In a controlled trial, arthroscopic knee surgery showed no advantage over a sham procedure in pain and function measures among participants with osteoarthritis.
How does this connect to our work? The study demonstrates the importance of controlled comparisons and the power of the therapeutic context.
Studies in this field are presented to expand knowledge and curiosity.
Space, design and wellbeing
Research on colour, visual complexity, plants and spatial design, and their links to attention, emotions and wellbeing
Preschoolers: colourful versus white play surfaces
Stern-Ellran et al., 2016 · Frontiers in Psychology
A pilot study with 15 children aged 3–4 compared structured play on a highly colourful board and background with a white setting. The colourful condition disrupted focused behaviour more. This was a small study of a play surface and its background, rather than differently painted preschool buildings.
How does this connect with our work? The study invites questions about visual complexity and supportive details, rather than a single recommendation for everyone’s space.
Classroom wall colours and attention
Duyan & Ünver, 2016 · A|Z ITU Journal
Across five weeks, 78 pupils aged 8–9 in two schools experienced five specified wall colours. Attention scores were highest with the tested purple and lowest with red. The study concerns schoolchildren and particular shades; it does not establish that purple suits every child or space.
How does this connect with our work? Colour choices can begin with the person, the use of the room and the particular shade, rather than a universal rule about a recommended colour.
Classroom decoration and kindergarten learning
Fisher, Godwin & Seltman, 2014 · Psychological Science
Twenty-four kindergarten children attended six science lessons in a laboratory classroom with many or few decorations. The heavily decorated setting produced more distraction and less learning. This short experiment does not call for removing all decorations; it raises questions about their amount, relevance and visual complexity.
How does this connect with our work? We can explore which details add meaning and which distract, and choose an amount that feels right for you.
Hue, saturation, brightness and bodily responses
Wilms & Oberfeld, 2018 · Psychological Research
Sixty-two adults viewed colours under laboratory conditions and rated emotions while heart rate and skin conductance were measured. Higher saturation and brightness were associated with greater arousal. These were brief, controlled colour stimuli, rather than a study of living rooms or therapy.
How does this connect with our work? When exploring colour, brightness and saturation matter alongside the person’s own experience of the space.
Do colours have fixed emotional meanings?
Jonauskaite & Mohr, 2025 · Psychonomic Bulletin & Review
A systematic review of 132 studies involving 42,266 participants from 64 countries found recurring but complex colour and emotion associations. Most studies examined associations rather than emotions actually experienced. Context, culture and the person matter; there is no single correspondence between a colour and an emotion.
How does this connect with our work? Your associations and personal story are part of the conversation about colour, together with its context.
Having a say in workspace design
Knight & Haslam, 2010 · Journal of Experimental Psychology: Applied
Two experiments with 112 and 47 participants compared lean, decorated and personally chosen office settings. Participation in decoration supported wellbeing and performance; overriding that choice reduced the benefits. The research highlights participation and control at work, rather than establishing therapeutic outcomes at home.
How does this connect with our work? Recommendations are developed through a shared conversation, and you retain the choice of what to implement.
Plants in offices
Nieuwenhuis et al., 2014 · Journal of Experimental Psychology: Applied
Three field experiments in Dutch and British offices compared lean spaces with spaces enriched by plants. The measured concentration, satisfaction and performance outcomes improved. Results depend on the working conditions and measures; they do not mean that every plant or decorative addition will have the same effect.
How does this connect with our work? Plants can be a design option for people who enjoy them, depending on the space and the ability to care for them.
Home descriptions, mood and cortisol
Saxbe & Repetti, 2010 · Personality and Social Psychology Bulletin
An observational study analysed home descriptions from 60 working spouses. Among women, descriptions of clutter or unfinished homes were associated with flatter daily cortisol patterns and more depressed mood. Association does not establish that tidying changes cortisol or treats depression.
How does this connect with our work? A conversation about home can include how you experience it, alongside how it looks from the outside.
Classroom design as a whole
Barrett et al., 2015 · Building and Environment
Among 3,766 pupils in 153 classrooms across 27 schools, seven design characteristics jointly explained 16% of variation in learning progress. Light, environmental conditions, individuality and visual stimulation were studied together. This statistical model does not promise a 16% improvement for an individual pupil.
How does this connect with our work? We can explore a space as a whole, including light, use, personal expression and visual complexity, rather than attributing the experience to one detail.
The findings offer perspectives and inspiration. They did not test Nina’s service and do not promise an individual result.
How we selected the sources
Selection and verification
Priority was given to meta analyses, systematic reviews, peer reviewed articles and classic studies. Books and professional sources are also included when they add clear value.
Careful language
We distinguish statistical association from causation and prefer wording such as “was associated with,” “the study indicated” or “may support.” Research knowledge continues to develop and be updated.
The information on this page is intended to enrich and make knowledge accessible.
It does not replace medical, mental health or professional advice tailored to the individual.
The page is updated periodically.
From knowledge to experience
Research offers us a perspective, while practice allows us to meet these ideas in life itself.
You are invited to explore the workshops, sessions and spaces we create.