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🧐BREATHE-01 — Breath Coach

Evidence-grounded · uses your session log · view prime directive
Hi — I'm your breath coach. Tell me what's going on (e.g. "I'm anxious", "can't sleep", "BP was 142/88") and I'll recommend the protocol with the best evidence for your situation. I'll also factor in your own session history.
BREATHE-01 v1.0 · educational guidance, not medical advice Close
BREATHE-01 · Breath Coach
Tap to talk about your breath practice
Ask anything. Or attach a picture (chest movement, posture, your environment).
Personalized Wellness

Breathing — guided, evidence-backed protocols

Pick a protocol with the strongest evidence for what you want (calm, sleep, focus, BP). 5–10 minutes a day. The pacer below guides each breath. Log mood/anxiety before and after so you can see what works for you.

🥈How to breathe — the technique behind every protocol (tap to open)

These four fundamentals make any protocol below more effective. Learn them once; the pacer handles the timing.

  1. Posture. Sit upright or recline slightly. Slouching compresses the diaphragm and forces shallow, upper-chest breaths — the opposite of what you want.
  2. Hand anchor. Rest one hand on your belly and one on your chest. On each inhale the belly hand should rise first — that's diaphragmatic (deep) breathing.
  3. Route — nose vs. mouth. Default is nose in, nose out: nasal breathing filters, warms, and humidifies air and releases nitric oxide that supports airway and cardiovascular regulation. Some protocols (4-7-8, cyclic sighing) use a mouth exhale on purpose — the pacer shows the right route for each. If you're congested, exhale through gently pursed lips.
  4. Don't force it. The exhale should be slow and passive, not pushed. If you lose count or drift, just rejoin the rhythm — no self-judgment.
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Settle — upright, unclenched jaw and shoulders
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Anchor — belly hand rises before chest hand
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Inhale — slow nasal breath, belly expands first
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Exhale — slow and gentle, route per protocol
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Drift? — restart the rhythm, no judgment

Tip: let the pacer carry the counting for your first few sessions so you can focus purely on the physical sensation of the breath.

📚What the science says

⚡Choose a protocol

Each is mapped to the use case with the best evidence.

SESSION LENGTH

🧘Before you begin — set the stage

A few seconds of setup makes the session far more effective. Optional, but recommended.

  • Settle in. Sit upright or recline slightly — avoid slouching, which restricts the diaphragm.
  • Find your center. Bring your focus to the center of your chest — your heartspace.
  • Anchor a hand on your belly. It should rise before your chest on each inhale (that's diaphragmatic, what you want).
  • Eyes open? Fix a soft gaze on one steady object. Eyes closed? Make sure you're sitting or lying down first.
  • Route your breath. Follow the nose/mouth cue under the pacer — it changes per protocol.

⏱️Pacer

The circle expands on inhale, holds, contracts on exhale, holds. Follow it.

Ready
Pick a protocol above, then press Start.

📊Before / after

Optional but powerful — see what works for you over time. Saved to this device.

0 = calm · 10 = panicky
0 = drained · 10 = electric
After the session, the pacer auto-opens a "rate now" prompt so you can capture the delta.

📝Programs catalog

Structured multi-day journeys, each grounded in published evidence. Pick the one that fits your goal — or open the protocol picker above for a one-off session.

📅Recent sessions

Last 10 sessions on this device.

🎯 Find your program

2 minutes. We'll match you to the multi-day program with the best evidence for your goal.
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