The Breathing Library
A clear picture of breathing techniques: what works, what doesn't, and what's worth trying for your case. Each one gets our honest call, and we say where the evidence runs out.
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Cyclic SighingThe 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.
4-7-8 BreathingDr. 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 BreathingA 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.
The Confidence Behind Breathing Practice
FoundationalBreathing works, and how sure we are depends on the case. Brizzy grades every technique Confident, Practical, Promising, Curious, or Doubtful, receipt included.
How Breathing Helps During Burnout, and How It Doesn't
Breathing can quiet the runaway thinking burnout keeps switched on - the part it can actually reach. Confidence: promising. Best fit: slow nasal breathing 3 - 5 min daily.
Coherent BreathingHow 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.
Oxygen WaveThe 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.
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The foundations
How this library works: what we grade, how we decide, and where the science still runs out.