4-7-8 Breathing: Slow Down in 19 Seconds Per Round
Learn 4-7-8 breathing step by step: the counts, what to change if the hold feels hard, and a free timer that paces every round for you.
The library
Breathing and body-based calming, step by step. Start with the one that matches your evening.
Physiological Sigh: A One-Breath Reset You Can Do Now
Learn the physiological sigh in four steps, how it differs from box breathing and 4-7-8, and what a 2023 randomized trial of five minutes a day found.
Vagus Nerve Exercises: A 5-Minute Routine, Minus the Hype
A plain-language look at popular vagus nerve exercises: which have research behind them, which are mostly popular claims, and a safe five-minute routine.