You can experience immediate calming effects in as little as 2-3 minutes using our guided exercises. Research shows that techniques like the 5-5 resonant breathing can quickly improve heart rate variability and reduce stress. For lasting benefits, Dr. Andrew Weil recommends doing 4 to 8 breaths of the 4-7-8 exercise for at least twice a day everyday for 4 to 6 weeks.

Yes. Our breathing exercises are backed by extensive research and used by high performers like Navy SEALs and chess grandmasters. For example, the 4-7-8 technique has been studied for reducing anxiety and depression, while box breathing (4-4-4-4) has been shown to enhance mental clarity and focus. Each exercise includes links to relevant scientific studies.

Not at all. Our app guides you through each breath with simple visual and audio cues, making it easy for beginners to start. We offer different techniques for different needs - from the basic 5-5 breathing for stress relief to more advanced practices like the 4-4-6-2 for deeper focus. You can start with whatever feels comfortable and progress at your own pace.

While meditation often involves breath awareness, breathing exercises are more active and targeted. Think of meditation as observing your thoughts and breath, while breathwork is actively using specific breathing patterns to achieve immediate physiological changes. Our techniques, like the 4-7-8 pattern or box breathing, are designed to trigger particular responses in your body - whether that's activating your relaxation response for stress relief or increasing oxygen flow for better focus. Unlike meditation, which typically requires longer periods of practice, these breathing exercises can produce noticeable effects in just a few minutes.