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Breathing Techniques

Each technique has a different focus. All can be learned in minutes — pick the one that suits you.

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Buteyko Method

nose only

Reduce breath volume, increase CO₂ tolerance

The Buteyko method teaches you to breathe less, not more. The goal is to increase CO₂ tolerance — which improves oxygen delivery to cells (Bohr effect) and reduces airway inflammation. Ideal for allergy sufferers, asthmatics, and people with a chronically stuffy nose.

How to do it

Breathe exclusively through your nose. Reduce inhale volume — gently and quietly. Goal: feel a slight "air hunger."

6 clinical trials, Grade B rating from the British Thoracic Society. Brisbane study: symptoms −70%, medication −90%.

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Box Breathing (4×4×4×4)

4 – 4 – 4 – 4

Stress, focus and nervous system control

Box breathing is used by Navy SEALs, surgeons and elite athletes. Equal inhale, hold, exhale and pause times activate the parasympathetic nervous system — reducing cortisol and improving focus.

How to do it

Inhale through nose 4 s → hold 4 s → exhale 4 s → pause 4 s. Repeat 4–8 rounds.

Activates the parasympathetic nervous system, lowers cortisol, improves HRV and cognitive performance.

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Coherent Breathing (5.5 s)

5.5 – 5.5

Heart, HRV and nervous system

Breathing at ~5.5 breaths per minute maximises heart rate variability (HRV) — a key marker of autonomic nervous system health. Regular practice lowers blood pressure, improves sleep and builds stress resilience.

How to do it

Inhale through nose 5.5 s → exhale through nose 5.5 s. No pause. Rhythmically for 10–20 minutes.

Resonance frequency breathing maximises HRV. Validated by Dr. David Servan-Schreiber and others.

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4-7-8 Technique

4 – 7 – 8

Sleep, anxiety and rapid calming

Rooted in yogic pranayama and popularised by Dr. Andrew Weil. The long exhale activates the vagus nerve and quickly reduces sympathetic activity — effective for insomnia and anxiety episodes.

How to do it

Inhale through nose 4 s → hold 7 s → exhale through mouth with sound 8 s. 4 repetitions.

Vagal activation lowers heart rate and adrenaline levels. Recommended before sleep and during stress.

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Slow Breathing

5–6 – 5–6

6 breaths per minute — the foundation

Natural, slow nasal breathing is the foundation of good health. Most adults breathe 15–20 times per minute — twice the optimum. Slowing to 4–6 breaths per minute improves blood oxygen saturation, blood pressure and overall wellbeing.

How to do it

Inhale through nose 5–6 s → exhale through nose 5–6 s. No hold. Effortlessly quiet.

Meta-analyses confirm improvements in blood pressure, HRV and cognitive performance at 4–6 breaths/min.

Want to try it?

All techniques are available in the free app with animated guidance and sound.

Try in the app →