How to use this breathing technique
Educational information only; not medical advice.
Practice anchor: 10–20 min per day in 2–4 gentle bouts (~4.5–6 breaths/min). Pair a 60-second SOS before or after stressful moments.
Quick start (90 seconds)
- Sit or stand comfortably; soften shoulders and jaw.
- Inhale quietly through the nose, exhale slightly longer.
- Keep rhythm light—aim around 4.5–6 breaths each minute.
Daily dose ideas
- Minimum: 2–5 min once or twice daily + SOS before/after stress.
- Standard: 10 min/day (for example, 2×5 min) on most days.
- Training: Up to 20 min/day for 4–8 weeks, then maintain.
Neurodivergent tips
- ADHD: stack short, predictable bouts; pair with visual timers.
- Autism: offer silent/low-stimulus modes and steady counts.
- Allow visual pacing around 4.5–7 breaths/min when preferred.
More daily plans, safety, and rationale
Where it fits in the day
- Before a demand: run 60–90 s to settle.
- Breaks: 3–5 min mid-morning or afternoon.
- Wind-down: 5–8 min before bed.
Example plan
- Busy day: SOS on waking → 5 min mid-morning → 1 min pre-meeting → 5–8 min at night.
- Training phase: 10 min morning + 10 min evening.
Safety & adaptations
- Stop if dizzy, air-hungry, or tingling; resume normal breathing.
- Keep breathing gentle; avoid straining holds or forced exhales.
- Check with a clinician if you have asthma, POTS, cardiac/respiratory conditions, are pregnant, or manage panic hyperventilation.
Adjust intensity to comfort; aim for calm regulation, not performance.
Evidence & rationale
- NHS practice guides often suggest ~10 minutes twice daily for self-regulation skills.
- HRV-biofeedback programmes typically use ~20 minutes per day in short blocks during training.
- Resonance/coherent breathing usually lands around 4.5–7 breaths/min for safe autonomic down-regulation.
Trusted sources
60-second SOS — Setup
One-minute reset: gentle inhale 4 → exhale 4 to calm.
Inhale (s)
Hold (s)
Exhale (s)
Hold (after exhale) (s)
Quick Session
Quick session preset
▶ Start
■ Stop
Minutes
Breaths/min
Haptics
Ambience
Ambience volume
Reduced motion
Focus mode
Tip: Keep it soft and effortless. Tap orb or press Space to pause/resume.
Start
Instructions
Stop