To start
Gentle · 3 · 5 · 1
Breathe in for 3, out for 5, rest for 1: about 6.7 breaths a minute. The longer out-breath helps you slow down without effort.
Breathing techniques, one by one
Slow breathing
Calm · 4 · 6 · 1
A little slower: 5.5 breaths a minute. For when Gentle starts to feel short.
Even
Coherent · 5 · 5
Six a minute, no pauses. Coherent breathing →
To focus
Box · 4 · 4 · 4 · 4
Four equal counts, holding at the top and at the bottom. Box breathing →
Before bed
4-7-8
In for 4, hold for 7, out for 8. The longest one. 4-7-8 breathing →
Which one to pick
If you've never done breathing exercises, start with Gentle: an out-breath slightly longer than the in-breath is what helps most to slow down, and it doesn't ask you to hold your breath. When it feels easy, move on to Calm or Coherent.
Box and 4-7-8 include holds (keeping the air in, or out). They're the best known, but also the hardest at first. This isn't medical treatment. If you feel dizzy or short of breath, go back to breathing normally.
Breathe through your nose and send the air toward your belly more than your chest (diaphragmatic breathing). Don't force it: if it's a struggle, the pattern is too slow for you.
The app's menus are in Spanish for now: Gentle is «Suave», Calm is «Calma», Coherent is «Coherente» and Box is «Caja».
FAQ
Which breathing exercise is best to start with?
One with no breath-holds and a slightly longer out-breath, like Gentle (3 · 5 · 1). When it feels easy, move on to Calm or Coherent.
How long should I breathe?
1 to 5 minutes is enough to start. In the app you pick 1, 3, 5 or 10 minutes, or no time limit.
Why no voice?
Because the landscape is the guide: the wave rises and falls with the pattern, so you don't need anyone talking. If you want, a soft caption tells you when to breathe in and out.
Is it a treatment for anxiety?
No. It's a tool for breathing more slowly. If you have anxiety or health concerns, talk to a professional.