About the breathing

Slow exhales help your body settle.

Breathfirst uses three patterns from breathing research. Every one has a longer breath out than in. No breath holds, nothing fast.

The three patterns

  • Cyclic sigh

    9 s cycle

    A breath in through the nose, a short top-up breath to fill the lungs, then a long, slow breath out through the mouth.

    Used for: About to react (60 s), Scrolling again (30 s)

  • Extended exhale

    10 s cycle

    In for four, out for six. A steady rhythm that leaves your head a little clearer for the next thing.

    Used for: Need to focus (60 s)

  • Resonance

    about 6 breaths a minute

    Even, unhurried breaths at around six a minute, a rate often used in slow-breathing and heart rate variability research.

    Used for: Just breathe (1–10 min)

Your own pace

Everyone's breathing is a little different. You can slow a pattern down or speed it up (0.8x to 1.3x), and Breathfirst remembers it for each pattern. If a pattern ever feels like work, make it easier. Easy breaths, your own pace.

Safety

A guided pause, not medical care

Stop if you feel dizzy or uncomfortable. This is a guided pause, not medical care. Seek help for unexplained breathing problems.

What the research says, and what it doesn't

In a month-long randomized study, people who practised five minutes of cyclic sighing a day reported larger improvements in mood than people who practised mindfulness meditation, along with a lower resting breathing rate.

Breathfirst's sessions are shorter than the ones studied. We use these patterns because they are gentle and well described, not because one minute is proven to change how you feel. Many people simply find a slow breath out gives them a moment to choose what to do next.

Sources

  1. Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895
  2. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. 2018;12:353. doi:10.3389/fnhum.2018.00353
  3. Lehrer PM, Gevirtz R. Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology. 2014;5:756. doi:10.3389/fpsyg.2014.00756