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.
Breathing Techniques for Better Sleep
Fall asleep faster with a calming breath routine of slow inhales and long exhales. Gentle voice and tranquil visuals.
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.
How to Calm Anxiety with Breathing
Feeling anxious? Try this guided deep breathing exercise to calm your anxiety fast. Brizzy guides each breath with soothing visuals.
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.
Diaphragmatic Breathing: The Science-Backed Technique for Calm & Focus
Learn diaphragmatic breathing - a simple technique proven to reduce cortisol, lower blood pressure, and sharpen attention. Step-by-step guide and scientific benefits.
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.
How to Boost Energy with Breathing
A short guided breathing exercise to boost energy and sharpen focus. Dynamic pace with upbeat voice and vibrant visuals.
How to Relieve Stress with Breathing
A short, calming breathing exercise for stress relief, to restore balance. Guided rhythm, gentle voice, and soothing visuals.