all techniques
beginner · relax & sleep
extended exhale
longer out than in. tells your nervous system to chill.
stresscalm
start session →breathing pattern
48
12s per cycle
difficultybeginner
categoryrelax & sleep
studies1 peer-reviewed
cycle12s
research shows this technique has measurable physiological effects. studies are peer-reviewed and published in medical journals.
Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and meta-analysis
Neuroscience & Biobehavioral Reviews · 2022
Slow breathing significantly improves stress reduction and relaxation
Consistent reduction in heart rate across studies
Enhanced heart rate variability and autonomic balance
Effective for stress management and emotional regulation