Evidence Library
Evidence-rated guides to breathing techniques. Built for clarity. Sourced from the literature.
4-7-8 breathing: Dr. Weil's technique for sleep and anxiety
4-7-8 breathing is a pattern where you inhale for 4 seconds, hold for 7, and exhale for 8. The extended exhale activates the parasympathetic nervous system, slowing the heart rate and shifting the body from alert to calm.
Box breathing: a simple rhythm for when you’re in overdrive
Box breathing is a simple technique with four equal phases: inhale, hold, exhale, hold. This guide shows you how to practice it and how to choose the right interval - 3, 4, 5, or 6 seconds per phase.
Coherent breathing: how a slow, even rhythm may improve HRV during practice
Learn how to do coherent breathing at about 5 to 6 breaths per minute, why it may improve HRV during practice, and where the evidence for stress, blood pressure, and sleep is strong or mixed.
Cyclic Sighing: The Breathing Technique Your Body Already Runs
Cyclic sighing is a double inhale through the nose plus a long exhale. Five minutes a day slowed breathing and lifted mood in one 2023 Stanford RCT.
Oxygen Wave: The Ancient Breathing Technique That Can Rewire Your Stress Response
Oxygen Wave is a cyclic hyperventilation technique rooted in Tibetan Tummo practice and popularised by Wim Hof. It releases adrenaline, reshapes your stress response, and has been validated in a landmark clinical trial. Here is how it works - and how to start safely.