Breathing guides
One page per question: what the technique does, what the research shows, the steps, and the safety notes. Each guide links to the journal articles that cite the studies.
Free · 60 seconds · no account
Measure your Control Pause first
One number for how your body tolerates carbon dioxide — and the one every guide here refers back to.
The Control Pause: measure your breathing in 60 seconds
For anyone who wants one honest number for how well they breathe — and a way to watch it change.
Breathing for sleep: what works, and why
For people who lie awake with a racing mind, wake at 3 a.m., or breathe through the mouth at night.
Breathing for anxiety: calming the body first
For people whose anxiety has a physical edge — tight chest, air hunger, sighing, a mind that will not settle.
Box breathing: the four-count reset
For focus under pressure, before a meeting, a race, or a difficult conversation.
Coherent breathing: six breaths a minute
For people who want the best-evidenced daily practice for HRV, stress resilience and a calmer baseline.
4-7-8 breathing: how it works and when to use it
For falling asleep and for taking the edge off stress in a couple of minutes.
The physiological sigh: the fastest way to calm down
For the moment stress spikes — before you speak, after bad news, when the chest tightens.
The Buteyko method: breathing less, not more
For people with asthma, chronic hyperventilation, or a low Control Pause who want the method behind the number.
Not sure which technique you need?
Start from what you are feeling instead — air hunger, a racing mind at night, a tight chest, brain fog — and the page will tell you which practice fits.
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