Step by step

• Getting the most out of the app

  Two people use the same app and get very different results from it. The ten things that make the difference, and how to do each of them.

• How to do a breathing exercise

  A breathing exercise is simply slowing your breath on purpose for a few minutes. The five things you need to start, the first rhythm, and the mistakes almost everyone makes.

• How long should a breathing exercise be

  The short answer: three to five minutes a day. The long answer is about where length helps and where it stops paying off.

• Your first session, start to finish

  Every step from opening the app for the first time to reading your first report. What you are asked, why you are asked it, and what to do where.

• What diaphragmatic breathing is

  Diaphragmatic breathing is not a technique but a way of breathing. How to do it step by step, how it differs from chest breathing, how long to practise, and the most common mistakes.

• Choosing a technique and a length

  What the marks on the technique list mean, what the lit band on the length slider is for, and the round selector that replaces length in Kapalabhati.

• Breathing before sleep

  Why evening techniques stretch the exhale, whether to do it in bed or sitting, who struggles with the 4-7-8 hold, and what has actually been measured about falling asleep.

• Reading your session report

  What every line in the report means, and what to do about a measurement that came out low.

• If your breath isn't being heard

  What to try, in order, when you see "No exhale was heard". Distance, the room, the difference between devices, and carrying on without the microphone.

• Breathing in an anxious moment

  What breathing does in a tense moment, why lengthening the exhale is the first step, why holds can backfire in panic, and what the app discourages because of it.

• Unlocking techniques

  What opens the locks, what a locked card tells you, and how to start the session you need right away.

• Setting up a program and keeping it

  How to set up a program, what happens when you miss a day, what an ended program means, and what you see when it finishes.

• What's on the session screen

  The circle, the phase label, the sound wave, the short notes during a session, the microphone warning and the pause menu. What everything you see during a session is for.

• Reminders and notifications

  The daily reminder, the streak alert, technique-specific notifications, the tone of the texts, quiet hours, holiday mode and the daily cap. What each one does and how to set it.

• Streak, milestones and the calendar

  How the streak works, which sessions count, how to set milestones of your own, and how to read the calendar.

• History, summaries and achievements

  Session history, the weekly summary, the personal summary and achievements. What each one shows and when it opens.

• Widgets and Live Activity

  Adding Home Screen and Lock Screen widgets, what each size shows, and the counter that appears on the Lock Screen during a session.

• Making the interface simpler or fuller

  Simple, Standard and Advanced. What changes across the three levels, who each one suits, and how to switch.

• Finding your own pace

  The five and a half seconds of Coherent Breathing is an average. You can measure the breathing speed that suits you best and have the app run at it.

• Managing your data

  What is kept where, what syncs between devices, the sharing options, and deleting everything.

• Getting around the app

  Which screen you reach from where. A map of the home screen, Profile, Settings and the Learn section.

• Building the habit: the first thirty days

  Where the difference is made between using the app for a week and keeping it up for thirty days. A plan broken into weeks.

• Which technique, and when

  Before sleep, a break at your desk, a moment of anger, before an exam or a presentation. Which technique to pick for the situation, and why.

• Shared session

  A session run by the phone and the watch together: how to start it, wrist down, when the watch joins later and when it doesn’t connect.

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