# Vagus Guide

> Step-by-step breathing and body-based calming practices, with honest notes on what the research does and does not show.

Made by EASYTECH, an independent app studio based in Annecy, France, which also makes the apps listed below. Guides that mention an app say so. General information, not medical advice.

## Guides

- [4-7-8 Breathing: Slow Down in 19 Seconds Per Round](https://vagusguide.com/guides/4-7-8-breathing): 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.
- [Physiological Sigh: A One-Breath Reset You Can Do Now](https://vagusguide.com/guides/physiological-sigh): 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](https://vagusguide.com/guides/vagus-nerve-exercises): 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.

## Tools

- [Free Breathing Timer: 4-7-8, Box and Longer Exhale](https://vagusguide.com/tools/breathing-timer): A free, private breathing timer with 4-7-8, box breathing, a longer-exhale pattern and the physiological sigh. Runs in your browser; nothing is recorded.

## Apps by EASYTECH (iPhone)

- [Breathly](https://vagusguide.com/apps/breathly): Guided breathing sessions with an animated orb, haptics and optional voice or chime guidance. App Store: https://apps.apple.com/app/id6758902787
- [Nervine](https://vagusguide.com/apps/nervine): Fifty-two short, voice-guided somatic exercises for everyday stress and tension. App Store: https://apps.apple.com/app/id6762467100

## About

- [About](https://vagusguide.com/about)
- [How we write](https://vagusguide.com/editorial-policy)