Every technique, one by one

• Coherent Breathing

  Five and a half breaths a minute. The most studied, the easiest to learn, and open from the start in the app. Why this speed, and what the evidence actually shows.

• Triangle Breathing

  Four seconds in, four held, four out. The simplest technique with a hold, and where you first meet holds in the app.

• Box Breathing

  Four equal steps: in, hold, out, hold. Four breaths a minute. The technique most widely taught in military and emergency service training.

• Deep and Slow

  Six seconds in, six seconds out. No hold, no ornament. The best technique for learning to use the diaphragm.

• Extended Exhale

  Four in, four held, eight out. Stretching the exhale to twice the inhale rests on one of the most consistently measured effects among breathing techniques.

• The Physiological Sigh

  Two inhales stacked, then one long exhale. The technique with the best controlled study among short breathing exercises. It is also the program's technique.

• Pursed Lip Breathing

  Three seconds in through the nose, six seconds out through pursed lips. The core technique taught in pulmonary rehabilitation and the one most recommended for breathlessness.

• 4-7-8 Breathing

  Four in, seven held, eight out. The longest hold in the app is here. A technique whose popularity outruns its evidence — and we say so plainly.

• The Energizing Breath

  Two seconds in, two seconds out. The only technique in the app with a locked length — it can't go past one minute, and there is a good reason for that.

• Humming Bee Breath

  Mouth closed, ten seconds of "mmm". The only technique in the app where the sound itself is measured: the microphone isn't looking for a quiet breath, it is looking for a vibration.

• Ocean Breath

  The rustle of air passing through your throat. A silent inhale, an exhale like a seashell. Getting the sound right is the technique itself.

• Cooling Breath

  Air drawn between the teeth leaves a coolness in the mouth. Tradition calls it "cooling", but measurement doesn't bear that out — we write both.

• Left Nostril and Right Nostril Breathing

  In and out through one nostril. The two quietest techniques in the app, the difference between them, and where the evidence is weak.

• Alternate Nostril Breathing

  In left, out right, in right, out left. The technique in the app that demands the most coordination, and how the finger position settles.

• Kapalabhati

  Fast, forceful exhales from the abdominal muscles. The one stimulating advanced technique in the app, the one with the longest list of who shouldn't do it, and the one the microphone measures a different way.

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