Experience guided resonance breathing followed by a gentle humming flow. This practice calms the nervous system, lowers blood pressure, and promotes inner balance. Led by Elsa Unenge and set to Marcelo Baldin’s ethereal soundscape—inspired by the word Sōzō, meaning "the healing of the soul”. We close this session out with a soothing body scan, accompanied by theta wave frequencies, inviting your brain and body to drift into deep relaxation.

Key benefits:

• Lower Heart Rate

• Reduced Blood Pressure

• Enhanced HRV

• Improved Oxygenation

• Vagus Activation

• Stress Regulation
  

Recommended Use:

• Stress Relief

• Sleep Preparation

• Anxiety Management

• Morning Grounding

• Post-Workout Recovery

• Focus Enhancement

First Flow was crafted with newcomers in mind, yet its benefits extend to all levels of experience. We’ve combined two of our most grounding breathwork techniques to help regulate the nervous system while giving new breathers an introduction to the profound effects of breath.

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The Flow Explained

Each stage of this session guides you deeper into calm and connection:

• Balanced Breathing creates a steady rhythm, activating the parasympathetic nervous system to reduce stress and boost mental clarity.

• Humming follows, a vibrational practice that relaxes the body, increases nitric oxide production, and lowering blood pressure—enhancing relaxation and uplifting your mood.

• Finally, the session concludes with a short body scan and Theta Wave frequencies, inviting deep rest, a quiet mind, and mental clarity.

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The Humming Effect

If you’d like to dig deeper into the power of Humming we highly recommend The Humming Effect by Jonathon Goldman & Andi Goldman.

They explore the science behind sound healing, revealing how self-created sounds can literally rearrange molecular structure and how humming not only helps with stress levels, sleep, and blood pressure but also increases lymphatic circulation and melatonin production, releases endorphins, creates new neural pathways in the brain, and releases nitric oxide, a neurotransmitter fundamental to health and well-being.

The authors show how sound can act as a triggering mechanism for the manifestation of your conscious intentions. They also examine the spiritual use of humming, including its use as a sonic yoga technique and its role in many world traditions, such as the Om, Aum, or Hum of Hindu and Tibetan traditions.

We’re always working to make your experience better. Recently, we’ve smoothed out some bugs, upgraded our onboarding, and are now working on an exciting new session inspired by Edgar Cayce. Big things are coming!

Catch you next time,

Team Respira
www.respira.app

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DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol.

Hey Friends,

We're excited to introduce two transformative new sessions: Coherence Flow for deep calm and nervous system balance, and Activate for enhanced focus and peak energy.

Each session harnesses proven breathing techniques and psychoacoustic sounds to elevate your experience, this time crafted by world-class composers Ben Boysen and Akira the Don.

Coherence Flow

Coherence Flow guides you through a focused 9-minute breathing practice, gradually expanding your breath from 3 to 15 seconds and back. Guided by Elsa Unenge and set against an immersive soundscape by ambient composer Ben Boysen, featuring layered synths and binaural textures, this practice optimizes heart rate variability and activates your body's natural relaxation response. The gentle pacing makes it accessible for both beginners and experienced practitioners. No prior breathwork experience needed - just find a quiet space and comfortable position.

Ben Boysen's carefully crafted composition evolves with your breathing rhythm, using subtle sonic cues to help you naturally extend each breath. The practice can be done seated or lying down, making it adaptable to your environment and energy level.

Benefits:

• Optimizes heart rate variability to help regulate stress response

• Activates natural relaxation response through extended exhales

• Enhances mind-body connection through synchronized breath and sound

• Can be practiced daily to build resilience and reduce anxiety

The 9-minute length makes it easy to integrate into your wind-down routine or use as a midday reset. Many practitioners report feeling more centered and clear-headed after just one session.

Activate

In this focused session, Elsa Unenge guides you through a blend of humming and breath control, set to Akira the Don's hypnotic sound journey. The practice begins with gentle humming that soothes your nervous system, then moves into a sequence of controlled breathing patterns and mindful pauses. Each element is designed to improve oxygen flow and help you find a state of alert calm. The combination of vibration from humming and structured breathing helps deepen meditation and open up expanded states of awareness.

Benefits:

• Calms the nervous system through targeted humming vibrations

• Improves oxygen flow for natural vitality

• Helps quiet mental chatter for clearer thinking

• Adaptable for both morning energizing or evening unwinding

The structured approach makes it easy to follow, whether you're new to breathing practices or experienced.

Preview Activate

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Coming Soon

Exciting new sessions are on the horizon! We're crafting three new symphonic experiences: a rejuvenating sleep journey, a beginner's guide to breathing, and a unique session inspired by Edgar Cayce that helps you align and connect with your energy centers.

Breathe Easy,

Chris & Tiana
TEAM RESPIRA

w.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hey Friends,

We're excited to introduce our newest addition to the RESPIRA App: Bliss, a powerful session designed to induce deep relaxation and restore inner calm.

The Power of Controlled Breath Holds

Guided by renowned breath coach Elsa Unenge and featuring the captivating compositions of Ben Boysen, this session harnesses the scientifically-backed benefits of controlled breath holds to:

• Reset your nervous system

• Enhance mental clarity

• Balance blood gases for optimal oxygenation

Bliss combines Elsa's expert guidance on short, manageable breath holds with Ben's carefully crafted sound frequencies to lead you into a state of profound tranquility. Whether you're managing stress, preparing for sleep, or seeking a moment of peace in your day, Bliss offers a quick and effective path to serenity.

Bliss Preview:

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The Science Behind Breath-Holds

Controlled breath holds offer several physiological benefits. Brief periods of voluntary breath retention can help reset the respiratory system and balance CO2 levels in the blood. This process stimulates the body's natural relaxation response, reducing stress and anxiety.

Breath holds can also improve lung capacity and efficiency by encouraging fuller expansion of the alveoli. Research suggests that intermittent hypoxia from controlled breath holds enhances cardiovascular health and boost oxygen utilization.

Additionally, these practices can increase CO2 tolerance, leading to more efficient breathing patterns in daily life. By engaging these innate respiratory mechanisms, breath hold techniques tap into powerful physiological processes that support overall well-being and stress management.

Recommended Uses

• Stress Reduction

• Anxiety Relief

• Emotional Regulation

• Nervous System Reset

• Burnout Prevention

• Relaxation Technique
  

Benefits

• Improved Lung Function

• Enhanced Oxygenation

• Reduced Muscle Tension

• Increased Parasympathetic Tone

• Greater Resilience to Stress

• Promoted Sense of Calm

Ready to experience the power of breath-holds? Open RESPIRA App and try "Bliss" for free today!

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Breathe Easy,
TEAM RESPIRA

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DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hey RESPIRA Community,

We're excited to unveil our latest addition to the RESPIRA App: Sigh Relief, a powerful 9-minute session designed to melt away anxiety and restore inner balance.

The Power of the Physiological Sigh

Guided by renowned breath coach Elsa Unenge and accompanied by the soothing melodies of Composer Ben Lukas Boysen, this session harnesses the scientifically-proven technique of the physiological sigh to:

• Reset your nervous system

• Clear your mind

• Release accumulated tension

Sigh Relief Preview:

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The Science Behind the Sigh

The physiological sigh is a natural mechanism our bodies use to regulate stress and optimize breathing. It consists of a double inhale followed by an extended exhale. This pattern helps re-inflate alveoli (tiny air sacs in the lungs) that may have collapsed, improving oxygenation and triggering a cascade of calming effects throughout your body.

Research from Stanford University has shown that practicing controlled physiological sighs can rapidly reduce stress and anxiety levels, even more effectively than traditional mindfulness techniques. By intentionally engaging in this breathing pattern, you're tapping into a powerful, built-in relaxation response.

Recommended Uses

• Stress Reduction

• Anxiety Relief

• Emotional Regulation

• Nervous System Reset

• Burnout Prevention

• Quick Relaxation Technique
  

Benefits

• Improved Lung Function

• Enhanced Oxygenation

• Reduced Muscle Tension

• Increased Parasympathetic Tone

• Greater Resilience to Stress

• Promoted Sense of Calm

Ready to experience the relief of a good sigh? Open your RESPIRA App and try "Sigh Relief" for free today!

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Breathe Easy,
TEAM RESPIRA

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DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hello everyone! We are thrilled to announce the launch of our latest offering on the RESPIRA App - a Slow Breathing Body Scan Session, masterfully led by renowned breath coach Elsa Unenge.

Join Elsa on this serene excursion, enhanced by the calming musical scores of Ben Lukas Boysen. This session promises a tranquil path to profound relaxation and enhanced mental clarity. Dive into this unique experience and embrace the art of slow breathing with us.

Slow breathing Body Scan Preview:

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Recommended Use

• Bedtime Routine

• Stress Reduction

• Morning Relaxation

• Post-Workout Recovery

• Break from Study or Work

• Emotional Release

Benefits

• Improved Sleep

• Stress Reduction

• Enhanced Mindfulness

• Muscle Relaxation

• Emotional balance

• Improved Focus

What is a slow breathing body-scan?

A slow breathing body scan is a meditative practice that combines deep, controlled breathing with mindful attention to different parts of the body.

In this practice, you typically breathe slowly and deeply, focusing on one body part at a time, and consciously relaxing it with each exhale. This technique is beneficial as it promotes relaxation of both the mind and body. It helps in reducing stress and anxiety by shifting the focus away from racing thoughts to the physical sensations of the body. Additionally, it enhances mindfulness and body awareness, leading to improved emotional balance and a sense of overall well-being. The slow, rhythmic breathing also aids in activating the parasympathetic nervous system, which is responsible for the body's 'rest and digest' response, further promoting relaxation and stress reduction.

We Want to Hear From You!

As we continue to grow and evolve at Respira, we're always looking for new ways to enhance your wellness journey. That's why we're working on an exciting new addition: Live Online Breathwork Classes!

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Much love,
TEAM RESPIRA

w.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

We hope this email finds you in good spirits.

We're gathering video testimonials from our user family. It's about connecting, about hearing your experiences straight from you. Whether it's a small joy or a big change, your story is what drives us forward.

How to Take Part:

1. Record a Short Video: Just a minute or two, telling us how our app fits into your life.

2. Send it Over: Email your video (hello@respira.app) to us by December 10th.

In Appreciation: Lifetime Access As a token of our gratitude, you'll receive a lifetime subscription to our app. It's our way of saying thank you for being a pivotal part of our journey.

A Note of Trust: We respect your voice and your story. By sharing your testimonial, you'll be helping others see the real-life impact of our app. These stories, including yours, may feature in our ads, bringing your experiences to a wider audience.

We're excited to see your story unfold and to share this journey with you.

Chris & Tiana,
TEAM RESPIRA

w.respira.app

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DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hello friends - We're excited to share that our new NDSR (Non-Sleep Deep Rest) Session, expertly guided by breath coach Elsa Unenge, is now available on the RESPIRA App.

Discover the power of NSDR Meditation, guided by Elsa Unenge and accompanied by the soothing compositions of Ben Lukas Boysen. This session is a soothing journey towards deep relaxation and mental clarity.

NSDR Preview:

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Recommended Use

• Evening Routine

• Midday Reset

• Meditation Prep

• Sports Recovery

• Stressed

• Anxious

Benefits

• Reduced Stress

• Improve Sleep

• Enhance Mental Clarity

• Increased Emotional Stability

• Greater Physical Well-being

What is NSDR?

NSDR (Non-Sleep Deep Rest) meditation is a practice designed to induce a state of profound mental and physical relaxation, distinct from the alertness of waking life or the unconsciousness of sleep. It works by guiding the practitioner into a unique state where brain wave frequencies slow down, similar to those experienced during deep sleep. This slowing down facilitates a profound level of restfulness, which can significantly replenish energy levels and reduce stress.

The benefits of NSDR meditation are manifold. Primarily, it aids in reducing mental clutter and anxiety, allowing for a clearer, more focused mind. This can be particularly beneficial for those who experience constant mental chatter or struggle with stress and anxiety. By entering this state of deep rest, the body's stress response is lowered, leading to decreased levels of cortisol, the body's primary stress hormone. Additionally, this practice can improve sleep quality, making it easier to fall asleep and enhancing the restorative properties of sleep. For those who find traditional meditation challenging, NSDR offers an alternative path to relaxation and mindfulness, as it is less about active concentration and more about surrendering to deep rest. This makes it accessible and beneficial for people of all ages and experience levels in meditation practices.

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Much love,
TEAM RESPIRA

w.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hello friends - We're excited to announce our new 1hr sleep soundscape is now live on RESPIRA App.

Do you struggle with falling asleep at night?

We understand how important a good night's sleep is for your overall well-being, and we're excited to introduce our latest creation – a 1-hour binaural sleep soundscape designed to help you drift off to sleep effortlessly.

Discover Tranquil Sleep with Delta Wave Frequencies and Spatial Mixing Techniques

Our binaural sleep soundscape is meticulously crafted to guide you into a deep and restful slumber. Here's what makes it special:

Delta Wave Frequencies: We've incorporated delta wave frequencies, known for their ability to promote deep sleep and relaxation. Feel your stress melt away as you immerse yourself in the soothing soundwaves.

Spatial Mixing Techniques: Our expert sound engineers have used cutting-edge spatial mixing techniques to create an immersive audio experience. You'll feel like you're wrapped in a cocoon of tranquility, making it easier than ever to drift off into dreamland.

Available on the Respira App for FREE

Preview 1hr Sleep:

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Upcoming Releases:

Embark on a journey of self-awareness and inner peace with Breath Coach Elsa Unege and her two new sleep sessions.

Discover the transformative power of conscious breathing and deep relaxation in her guided breathing & meditation session. Let Elsa gently guide you towards a serene state of mind and body, where stress melts away, and tranquility takes over.

Coming soon.

Learn more about Elsa here.

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Much love,
TEAM RESPIRA

w.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hello friends - We're excited to announce our new session, Sacred Heart, is now live on RESPIRA App.

Conscious Connected Breathing for Emotional Release.

Dive into your Sacred Heart with this fusion of guided breathwork and sound healing by LUCIANA SANTAGUIDA. Luciana has combined a gentle conscious breathing practice with a blissful live recorded sound-bath.

Allow the power of sound, vibration and frequency to take you to new depths with the breath. 

Preview Sacred Heart:

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Recommended Use

• Emotional Release

• Morning Reset

• Stressed

• Anxious

Breath Coach & Guest Musician: Luciana Santaguida.

Hi, I’m Luciana, 

Most people know me for my powerful vocals and for the curation of transformational experiences and events rooted in the music, wellness & mental health, and spiritual spaces. 

It is my mission to share my voice and spread the power of music and sound as far and wide as I can to ripple more love out into the world, one soul at a time. 

My journey diving deep into Music and Spirituality started in 2012 and the two have since always been intertwined for me. Discovering my love for Music and my connection to Spirituality saved my life, and are what I have dedicated my life to sharing with the world. 

I have been teaching yoga, guided sound journeys and meditation, and curating musical and soulful experiences since 2015 under my holistic community and brand, NÜLOVE. Music, Meditation and Movement have been keys to my expansion and is how I support you at finding deeper connection with yourself, expanding your heart and meeting your soul. 

Learn more about Luciana here.

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Much love,
TEAM RESPIRA

w.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hello friends - We're excited to announce our new Advanced Box Breathing session is now live on RESPIRA App.

Advanced Box Breathing—a breathwork session to improve CO2 tolerance and enhance focus. 

Under the guidance of Breath Coach Elsa Unenge and scored by Ben Lukas Boysen, embark on a progressive box breathing ladder, ascending from 4 to 10 seconds, and then descending to 4 seconds.

Enveloped by tranquilizing synths and celestial tones, immerse yourself in a harmonious ambiance that fosters equilibrium and heightened self-awareness. This potent technique is celebrated for its ability to sharpen mental clarity, foster emotional stability, and enhance performance during challenging moments.

Preview Advanced Box Breathing:

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Recommended Use

• Morning Routine

• Midday Reset

• Before Work

• Sports Warm-Up

• Stressed

• Anxious

Breath Coach: Elsa Unenge.

Elsa is a Certified Breath Coach focusing on functional breathing to improve mental and physical health. 

She holds a bachelor in Behavioral Science from Lund University in Sweden, spent a number of years working in social media agencies and tech companies in London before moving to Los Angeles in 2019.

Through her company Andetag, she works with individuals and companies, such as PwC, and Condé Nast, to breathe themselves happier and healthier. 

She teaches breathing techniques to improve sports performance, alleviate anxiety, improve sleep, and much more. 

Elsa breaks down the science behind breathing to motivate people to improve their breath for the rest of their lives. 

Learn more about Elsa here.

RESPIRA Recommends: Zaid K. Dahhaj

Zaid is a men's health coach, competitive soccer player, writer, and co-founder of The 2AM Podcast. With a deep-rooted passion for holistic health, Zaid has embarked on a relentless journey after his father's passing due to heart disease in 2015.

Witnessing the suffering of numerous individuals afflicted by chronic ailments, Zaid felt compelled to extend his knowledge and share his expertise on health and wellness. His responsibility lies in equipping men with the necessary tools to heal themselves through a balanced lifestyle and resilient mindset.

Zaid can help you gain limitless energy, sleep like a baby, and grasp a deeper understanding of health without needless confusion or short term gimmicks

• Read about Zaid’s Journey here.

• Learn more about his Men’s coaching here.

• Join Zaid’s Substack.

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Much love,
TEAM RESPIRA

w.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hello friends - We're excited to announce our new sleep session, Harmony, is now live on RESPIRA App.

Slow down, relax, and drift off to the soothing sounds of Harmony composed by Ben Lukas Boysen.

Harmony features a simple yet powerful slow-breathing pattern designed to activate the parasympathetic side of your nervous system, signaling to the mind & body it's time to let go and relax.

To further enhance the effects, Ben used morphed choir samples, a trusty Oberheim OB-6 Synth, and layered temple bells, all carefully engineered to deepen the relaxation response and help you drift off.

Preview Harmony:

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Recommended Use

• Meditation & Sleep Prep

• Evening Wind Down

• Stressed Out/Anxious

• Relaxation & Recovery

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Much love,
TEAM RESPIRA

w.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Hello! Our new guest session, Oh My God Isn't That Gorgeous (Peak Imagination Version) from Akira the Don, is now live on RESPIRA App.

From Don Studios in Playa Del Carmen, Mexico, OMG (17 mins) is built upon and infused with the very same sounds that Akira wakes up to every day - birds, birds, more birds, and other such jungle ambience... an intoxicating sonic cocktail that inspires and delights him every day.

The music has many uses, but one purpose was to create something a person could put on at the end of the day, lie down, and go as deep into their imagination as possible. It is there that we do our most important work after all… it is there that we create the future.

This music is, practically, a tool to aid with that most crucial of endeavors: creating the future.

Preview OMG:

Recommended Use

• Imagination/ Visualization

• Evening Wind Down

• Meditation Prep

• Stressed Out/Anxious

• Relaxation & Recovery

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Much love,
TEAM RESPIRA

w.respira.app

DISCLAIMER: This is not Medical or Health advise. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Box breathing is a powerful breathing exercise that has gained popularity among high-achieving individuals such as Navy SEALs and athletes for good reason. It is a beautifully simple exercise that can be performed anywhere, anytime, and it has potent benefits.

The Four-Sided Breath technique is well-known for its stress-reducing and mental clarity-enhancing effects, making it a legitimate tool for modern-day living. However, what sets Box Breathing apart is its versatility, allowing for experimentation and customization to suit individual needs. 

We refer to this as Adapted Box Breathing.

Instead of adhering to a fixed cadence, such as 4 seconds for each phase of breathing (inhalation, holding, exhalation, and holding), we can adjust the duration of each phase according to the desired effects.

For instance, if we wish to enhance the calming effects of box breathing, we can extend the length of our exhale.

Or, If we wish to boost our focus we can extend the length of the full lung breath hold.

Endless variations. Endless fun.

Below are 4 adapted box breathing patterns we really love:

4:8:8:4

Try this variation as a midday reset or during breaks between long periods of deep work. The prolonged full lung hold and extended exhale can help create a sense of increased calm focus.

Breathe for 15-25 Cycles

• Inhale: 4 seconds (nose)

• Hold: 8 second

• Exhale: 8 seconds (nose or mouth)

• Hold: 4 second

Check out our guided session 8 Phase which utilizes the 4:8:8:4 cadence.

4:4:6:2

This is our favorite calming variation. It can be used for stress relief, sleep preparation, and is particularly effective in preparing for deeper meditation.

Breathe for 25-50 Cycles

• Inhale: 4 seconds (nose)

• Hold: 4 second

• Exhale: 6 seconds (nose or mouth)

• Hold: 2 second

Check out our guided session Quiet Calm which utilizes the 4:4:6:2 cadence.

5:1:5:1

Take 5-10 minutes during your morning routine and try in this gentle variation for calming the mind and sharpening focus. It's also an excellent warm-up for further breathwork.

Breathe for 25-50 Cycles

• Inhale: 5 seconds (nose)

• Hold: 1 second

• Exhale: 5 seconds (nose or mouth)

• Hold: 1 second

4:4:6:8 (Co2 Tolerance)

Practice your breath-holds and increase your Co2 tolerance with this empty lung apnea and extended exhale. If an 8 count feels too easy push this out to a 10 count.

Breathe for 10-20 Cycles

• Inhale: 4 seconds (nose)

• Hold: 4 second

• Exhale: 6 seconds (nose or mouth)

• Hold: 8 second

This form of Box Breathing can be readily adapted to suit different intentions. Have a play around, experiment and see what feels right for you. 

You can enhance your experience with the free RESPIRA Timer by adding the patterns mentioned above. This allows you to create your own symphonic session by selecting from 4 audio experiences and following a visual cue to guide your breathing.

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We hoped you enjoyed this article.

Much love,
Chris & Tiana

RESPIRA
w.respira.app

DISCLAIMER: This is not Medical or Health advise. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Box breathing, also known as square or box breathing, is a simple yet powerful relaxation technique that has been used for thousands of years by yogis, monks, and martial artists. This technique involves inhaling, holding the breath, exhaling, and holding again in a specific pattern, which creates a box-like shape. In recent years, box breathing has gained popularity among athletes, military personnel, and people who suffer from anxiety or stress. In this post, we will explore the history, technique, science, and benefits of box breathing.

Here we go!

History of Box Breathing

Box breathing has been practiced in various forms throughout history. In ancient yogic traditions, it is known as pranayama, which means "control of life force." Pranayama or deep breathing practices are used to improve concentration, calm the mind, and enhance spiritual awareness. Box breathing is also a fundamental technique in Buddhist meditation, where it is known as "anapanasati," or mindfulness of breathing.

In the modern era, box breathing has been adopted by the military and law enforcement communities. It was first introduced to the United States Navy SEALs as a way to lower blood pressure, improve performance and reduce stress during high-pressure situations. Since then, box breathing has become a standard training technique for military special forces, police officers, and firefighters.

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The Classic Box Breathing Technique

The box breathing technique involves four simple steps:

Inhale, hold, exhale, and hold again.

The goal is to make each step last for the same duration, creating a square shape. Here is how to perform the square breathing technique yourself:

1. Sit comfortably in a chair or cross-legged on the floor.

2. Close your eyes and take a deep breath through your nose, filling your lungs completely. Count to four as you inhale.

3. Hold your breath for four counts.

4. Slowly exhale through your mouth for four counts.

5. Hold your breath for four counts before starting the cycle again.

Repeat the deep breathing cycle for several minutes, gradually increasing the length of each breath and hold. You can also adjust the length of each count to suit your personal preference. Some people prefer a longer or shorter breath cycle, depending on their lung capacity and level of relaxation.

The Science Behind Box Breathing

Box breathing has been studied by scientists and researchers who have identified several physiological and psychological benefits of this technique. One of the most significant benefits of box and deep breathing techniques is its ability to reduce the body's stress response.

Stress triggers the release of cortisol, a hormone that increases heart rate, blood pressure, and breathing rate. This response is useful in emergency situations, or fight or flight, but chronic stress can lead to health problems such as anxiety, depression, and heart disease. Box breathing helps to counteract the body's stress response by activating the parasympathetic nervous system, which controls rest and digestion.

Studies have shown that practice box breathing can reduce cortisol levels, heart rate, and blood pressure, leading to a decrease in stress and anxiety. It can also improve cognitive function, memory, and mood.

In a study published in the Journal of Alternative and Complementary Medicine, researchers found that practicing box breathing for 20 minutes daily for eight weeks led to a significant reduction in anxiety and depression symptoms.

Benefits of Box Breathing

Box breathing has numerous benefits for both the mind and body. Here are some of the most significant benefits:

1. Reduces stress and anxiety
   Box breathing activates the parasympathetic nervous system, which reduces the body's stress response. This can help to lower cortisol levels, heart rate, and blood pressure, leading to a feeling of calm and relaxation.

2. Improves cognitive function
   Box breathing increases oxygen flow to the brain, which can improve cognitive function, memory, and concentration. This makes it an excellent technique for students, professionals, and anyone who needs to stay

3. Enhances athletic performance
   Box breathing can improve athletic performance by increasing oxygenation, reducing muscle tension, and improving focus. This makes it an excellent technique for athletes, especially those involved in endurance sports.

4. Improves sleep quality
   Box breathing can help improve sleep quality by reducing stress and promoting relaxation. Practicing this technique before bed can help calm the mind and body, making it easier to fall asleep and stay asleep.

5. Boosts immune function
   Chronic stress can weaken the immune system, making us more susceptible to illness and disease. Box breathing can help reduce stress, which in turn can boost immune function and improve overall health.

6. Increases self-awareness
   Box breathing is a mindfulness technique that requires focus and concentration. Practicing this technique regularly can increase self-awareness and help us become more present in the moment.

7. Reduces symptoms of PTSD
   Box breathing has been shown to be an effective technique for reducing symptoms of post-traumatic stress disorder (PTSD). In a study published in the Journal of Traumatic Stress, military veterans with PTSD who practiced box breathing reported significant reductions in anxiety, depression, and PTSD symptoms.

Further Studies:

https://extension.umn.edu/two-you-video-series/box-breathing

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/

https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full

Adapted Box Breathing technique

There are many variations of box and breathing techniques that can be adapted to suit individual needs and preferences. One popular variation is the 4:4:6:2 pattern, which involves inhaling for four counts, holding for four counts, exhaling for six counts, and holding again for two counts.

Here's a closer look at this adapted box breathing pattern:

The 4:4:6:2 Box Breathing Pattern

The 4:4:6:2 box breathing pattern is a variation of the traditional 4-count box breathing technique. This altered shallow breathing pattern creates a slightly longer exhale, which can help increase relaxation and reduce stress even further.

How to Practice the 4:4:6:2 Box Breathing Pattern

To practice the 4:4:6:2 box breathing practice pattern, follow these steps:

1. Find a comfortable, quiet place to practice. Sit or lie down in a comfortable position.

2. Take a few deep breaths to relax and prepare for the practice.

3. Inhale slowly and deeply through your nose for four counts, filling your lungs with air.

4. Hold your breath for four counts, keeping your lungs full.

5. Exhale slowly and completely through your mouth for six counts, releasing all the air from your lungs.

6. Hold your breath for two counts at the end of the exhale.

7. Repeat the cycle for several minutes, focusing on the counting and the sensation of your breath.

Benefits of the 4:4:6:2 Box Breathing Pattern

The 4:4:6:2 box deep breathing technique and pattern has many of the same benefits as the traditional box breathing technique, including reducing stress and anxiety, increasing relaxation, and improving cognitive function. In addition, the longer exhale in the 4:4:6:2 pattern can help increase feelings of calm and promote deeper relaxation.

The extended exhale and breathe can also have a positive effect on the body's stress response. When we're stressed or anxious, our bodies tend to take shallow, rapid breaths, which can perpetuate the stress response. By consciously slowing down and extending the exhale, we can help reverse this process and trigger the body's relaxation response.

The 4:4:6:2 box breathing pattern can be a useful tool for anyone looking to reduce stress and promote relaxation. It can be practiced anytime, anywhere, and only takes a few minutes to complete. By incorporating this technique and breathing exercises into your daily routine, you can improve your overall health and well-being.

More Adapted Box Breathing Techniques

1. 2:4:4:2 - This pattern involves inhaling for two counts, holding for four counts, exhaling for four counts, and holding for two counts. This variation is ideal for those who prefer a shorter inhale and a longer exhale.

2. 6:2:8:2 - In this pattern, you inhale for six counts, hold for two counts, exhale for eight counts, and hold for two counts. This variation is ideal for those who prefer a longer inhale and exhale.

3. 4:6:4:6 - This pattern involves inhaling for four counts, holding for six counts, exhaling for four counts, and holding for six counts. This variation is ideal for those who prefer a longer hold after the inhale and exhale.

4. 5:5:7:7 - This pattern involves inhaling for five counts, holding for five counts, exhaling for seven counts, and holding for seven counts. This variation is ideal for those who want a slightly longer exhale and hold.

5. 3:5:8:5 - This pattern involves inhaling for three counts, holding for five counts, exhaling for eight counts, and holding for five counts. This variation is ideal for those who prefer a shorter inhale and a longer exhale, with a slightly longer hold after the exhale.

These adapted box breathing patterns can be practiced in the same way as the traditional box breathing technique. Choose the pattern that feels most comfortable for you and practice it regularly to experience the full benefits of box breathing.

Conclusion

If you're looking to incorporate box breathing into your daily routine, the RESPIRA app is a great place to start. With a wide range of guided breathwork meditations that use different styles of box breathing, you can easily find the pattern that works best for you.

Simply download the app and explore the library of guided meditations. Whether you're looking to reduce stress and anxiety, improve your focus and concentration, or promote deeper relaxation, there's a meditation for you.

In addition to box breathing, the RESPIRA App offers a variety of other breathing techniques, such as alternate nostril breathing, diaphragmatic breathing, and more. With regular practice, you can improve your overall health and well-being, both physically and mentally.

Download RESPIRA

So why wait? Download the RESPIRA app today and start your journey towards better health and wellness through the power of breathwork.

Understanding Breathwork

Breathwork is an increasingly popular practice that involves the conscious control and manipulation of one own self's breathing patterns. It is a powerful tool for managing stress, improving physical and mental health, and achieving a greater sense of wellbeing.

At its core, breathwork is based on the idea that our breath is intimately connected to our physical, emotional, spiritual and mental states. By learning to control and regulate our breath, we can bring about profound changes in our body and mind.

There are many different types of breathwork techniques, ranging from simple, slow breathing exercises to more complex practices often involving specific breathing patterns and rhythms. Some breathwork practices involve deep, diaphragmatic breathing, while others focus on rapid, shallow breaths.

Regardless of the specific technique used, the medical benefits of breathwork are numerous. Studies have shown that breathwork can help to reduce stress, depression and anxiety, improve sleep quality, boost the immune system, and even lower blood pressure.

Pranayama

Pranayama is a term from yoga that refers to the practice of conscious breath control. It is a foundational practice in yoga and is considered one of the eight limbs of yoga. Pranayama involves various breathing techniques that aim to regulate and manipulate the flow of prana (life force energy) within the body.

There are many different pranayama techniques, each with its own specific purpose and benefits. Some of the most common pranayama techniques include deep breathing, alternate nostril breathing, and the breath of fire. These techniques can be practiced either on their own or as part of a larger yoga practice.

Pranayama is said to have numerous physical and mental benefits, including reducing stress and anxiety, improving respiratory function, boosting the immune system, and promoting mental clarity and focus. In addition, pranayama is believed to help balance the energy centers in the body, or chakras, and promote a sense of overall harmony and personal wellbeing.

Why is breathwork so powerful?

Using breathing techniques is a good way to learn to improve mood. In general experience, a variety of techniques calm us, or energize us. They are a way of stimulating either an atypical sympathetic nerve or an asymmetric parasympathetic nervous system (a soothing system that activates inhalation) The article about how breathwork can enhance meditation goes deeper into the science of breathwork meditative practice.

What happens to the body during breathwork?

One of the key benefits of breathwork is its ability to activate the parasympathetic nervous system, also known as the "rest and digest" system. This is the branch of the autonomic nervous system that controls involuntary bodily functions such as heart rate, digestion, and breathing. When the parasympathetic nervous system is activated, the body can enter a state of deep relaxation and healing.

Research has shown that breathwork can have a range of positive effects on the body, including reducing stress and anxiety, improving respiratory function, and enhancing overall well-being. In particular, breathwork has been shown to:

1. Reduce stress and anxiety: Breathing techniques can help to slow down the heart rate, decrease blood pressure, and reduce the production of stress hormones such as cortisol. This can lead to a reduction in symptoms of anxiety and stress.

2. Improve respiratory function: Breathwork can help to improve lung function, increase oxygen uptake, and enhance overall respiratory health. This can be particularly beneficial for people with respiratory conditions such as asthma or COPD.

3. Enhance overall well-being: Regular practice of breathwork has been shown to enhance overall well-being, including improving mood, increasing energy levels, and improving cognitive function.

The Autonomic Nervous System

The science of the autonomic nervous system is complex, but essentially it is made up of two branches: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is responsible for the "fight or flight" response, which prepares the mind and body both to deal with stress or danger by increasing heart rate, respiration, and blood pressure. The parasympathetic nervous system, on the other hand, is responsible for the "rest and digest" response, which promotes relaxation and healing by slowing down bodily functions.

Breathwork can activate the parasympathetic nervous system by stimulating the vagus nerve, which is a key component of the parasympathetic nervous system. The vagus nerve runs from the brainstem to the abdomen, and plays a crucial role in regulating a wide range of bodily functions, including heart rate, digestion, and breathing. By stimulating the vagus nerve through breathwork, it is possible to activate the parasympathetic nervous system and promote relaxation and healing.

Increase Focus

Controlled breathing paves the way for sharper focus. Having a hard time staying on task? Try breathwork. A 2018 study published in the journal Consciousness and Cognition found that breath-focused yoga boosted the attention span in participants. Another study from Trinity College Dublin that same year found that breathing exercises can balance the amount of noradrenaline, a natural chemical messenger that affects attention and certain emotions, in our brain and ultimately enhance focus.

Try Box breathing :

Box breathing is a simple and effective breathing technique that can be used to promote relaxation, reduce stress and anxiety, and improve focus and concentration. To perform the 5-second box breathing technique, first follow these steps:

1. Find a quiet and comfortable place to sit or lie down.

2. Close your eyes and take a few deep breaths, focusing on the sensation of the air moving in and out of your body.

3. Inhale deeply through your nose for a count of 5 seconds, filling your lungs completely.

4. Hold your breath for a count of 5 seconds.

5. Exhale slowly and completely through your mouth for a count of 5 seconds, releasing all the air from your lungs.

6. Hold your breath for a count of 5 seconds.

7. Repeat steps 3-6 for several rounds, or until you feel a sense of calm and relaxation.

Remember to breathe slowly and deeply, and to focus on the counting and rhythm of your breath.

Pain Management

Multiple studies have found that slow, deep breathing could reduce the perception of chronic pain or help patients better cope with physical discomfort. The pain pathway is mediated by norepinephrine, therefore if we can balance cortisol and decrease inflammation, the perception of pain can also decrease. Breathwork can also help alleviate back pain in particular, said Vranich: "Your diaphragm attaches right to the part of your spine where people have back pain," she explains. "If you're not using your diaphragm to breathe, you won't get as much blood flow and movement in that area".

Try Circular Breathing:

Circular breathing is a technique that involves breathing in a continuous, circular pattern, without pausing between inhales and exhales. This technique can be used to promote relaxation, reduce stress and anxiety, and improve focus and concentration. To perform the 5-second circular breathing technique, follow these steps:

1. Find a quiet and comfortable place to sit or lie down.

2. Close your eyes and take a few deep breaths, focusing on the sensation of the air moving in and out of your body.

3. Begin by inhaling slowly and deeply through your nose for a count of 5 seconds.

4. Without pausing, exhale slowly and completely through your mouth for a count of 5 seconds.

5. As soon as you finish exhaling, inhale again through your nose for another count of 5 seconds, without pausing.

6. Continue this circular pattern of inhaling and exhaling for several rounds, or until you feel a sense of calm and relaxation.

Remember to breathe slowly and deeply, and to focus on the circular pattern of your breath. You can also start to experiment with different counts to find a pace that feels comfortable and effective for you. With regular practice, circular breathing can become a powerful tool for promoting relaxation and reducing stress in your daily life.

Stress Relief

When you feel stressed, your breath tends to become fast and shallow. This limits the oxygen entering your bloodstream. Your brain tells your body that there is a threat, and your body responds in fight or flight. When you take time to slow down and purposefully breathe deeply and inhale and exhale slowly, you tell your brain that everything is OK. Your brain communicates to your body that it's safe to relax. The fight or flight response decreases, and your body can begin to function normally again. By breathing deeply, you can activate your parasympathetic nervous system, and in turn, slow down your heart rate and lower your blood pressure—creating a feeling of calm.

Try Slow Breathing techniques with long exhales:

Slow breathing techniques can be used to promote relaxation, reduce stress and anxiety, and improve overall wellbeing. To perform the 4-second in, 8-second out slow breathing technique, follow these steps:

1. Find a quiet and comfortable place to sit or lie down.

2. Close your eyes and take a few deep breaths, focusing on the sensation of the air moving in and out of your body.

3. Inhale slowly and deeply through your nose for a count of 4 seconds, filling your lungs completely.

4. Exhale slowly and completely through your mouth for a count of 8 seconds, releasing all the air from your lungs.

5. Repeat steps 3-4 for several rounds, or until you feel a sense of calm and relaxation.

Remember to breathe slowly and deeply, and to focus on the counting and rhythm of your breath. You can also experiment with different counts to find and create a pace that feels comfortable and effective for you. With regular practice, slow breathing can become a powerful tool for promoting relaxation and reducing stress in your daily life.

Improve Sleep

Breathwork can be an effective tool for improving sleep quality and promoting relaxation before bedtime. The science behind this lies in the connection between breathing and the nervous system. When we breathe deeply and exhale slowly, we activate the parasympathetic nervous system, which is responsible for the body's rest and relaxation response. This, in turn, helps to lower heart rate, blood pressure, and reduce stress hormones such as cortisol. By practicing breathwork regularly, we can train our bodies to shift into this relaxed state more easily, making it easier to fall asleep and stay asleep.

Research has also shown that breathwork can be helpful for individuals who suffer from sleep disorders such as sleep apnea and insomnia. In one study, participants who practiced slow, rhythmic breathing for 20 minutes a day before bedtime experienced improved sleep quality and reduced symptoms of sleep apnea. Another study found that individuals who practiced a specific type of pranayama, known as the Ujjayi breath, experienced reduced symptoms of insomnia and increased overall sleep quality.

The 4-7-8 sleep breathing technique

This is a simple and effective method that can help you fall asleep more easily and sleep more deeply. To perform this technique, follow these steps:

1. Find a quiet and comfortable place to lie down.

2. Place the tip of your tongue against the roof of your mouth, just behind your front teeth.

3. Exhale completely through your mouth, making a whooshing sound.

4. Close your mouth and inhale silently through your nose for a count of 4 seconds.

5. Hold your breath for a count of 7 seconds.

6. Exhale completely through your mouth, making a whooshing sound, for a count of 8 seconds.

7. Repeat steps 4-6 for several rounds, or until you feel relaxed and sleepy.

Remember to breathe slowly and deeply, and to focus on the counting and rhythm of your breath. This technique can be repeated as many times as necessary to best help you fall asleep. With regular practice, the 4-7-8 sleep breathing technique can become a powerful tool for improving the quality of your sleep and promoting overall wellbeing.

Does breathwork release trauma?

Therapeutic breathwork, such as holotropic breathwork, can be a powerful tool for releasing emotional and psychological trauma. The science behind this lies in the connection between breath and the autonomic nervous system. By engaging mind body in specific breathing patterns, we can stimulate the sympathetic nervous system, activating the body's natural stress response. This can lead to the release of emotional and physical tension, allowing us to access deep-seated emotions and memories that may have been previously repressed.

In holotropic breathwork, for example, participants engage in a specific type of rapid, deep breathing to induce an altered state of consciousness. This state of awareness can facilitate the release of suppressed emotions, thoughts and memories, leading to a greater sense of clarity and emotional release. Other types of therapeutic breathwork, such as rebirthing breathwork and transformational breathwork, also use specific breathing techniques to facilitate emotional and psychological healing.

Starting A Breathwork Practice

Starting a breathwork practice can be a simple and accessible way to improve your physical, mental, and emotional wellbeing. To begin, find a quiet and comfortable space where you can sit or lie down without distractions. Choose a breathing technique that feels accessible and safe for you, such as deep belly breathing or alternate nostril breathing. Set a timer for a few minutes, and begin to focus on your breath, paying attention to the sensation of the air moving in and out of your body. As you become more comfortable with the practice, you can gradually increase the duration of your sessions and experiment with different techniques. It can also be helpful to work with a qualified breathwork teacher or attend a group class to receive guidance and support as you develop your practice. Remember to approach your breathwork practice with patience and self-compassion, allowing yourself to progress at your own pace.

Explore Respira App

In conclusion, breathwork is a powerful tool for improving physical, mental, and emotional well-being. By using simple breathing techniques, we can activate the parasympathetic nervous system and promote relaxation, reduce stress and anxiety, improve respiratory function, and enhance overall well-being.

If you are interested in exploring the benefits of breathwork, we invite you to download our app and try it for free. Our app offers a wide range of guided breathing exercises that are designed to help you relax, reduce stress, and enhance your overall well-being. With regular practice, you can experience the many benefits of breathwork and take control of your health and well-being. So why not give it a try?

Download our app today and start breathing your way to a healthier, happier life!

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If you struggle with getting a good night's sleep, you're not alone. According to the National Sleep Foundation, 50 to 70 million adults in the United States have some form of sleep disorder.

However, there are simple and effective breathing techniques that can help to promote relaxation and improve the quality of your sleep. In this post, we'll explore the science behind one of the most popular breathing techniques for sleep - the 4-7-8 breathing technique.

What is the 4-7-8 Breathing Technique?

The 4-7-8 breathing technique is a breathing exercise designed to calm the mind and body by slowing down your breathing and promoting relaxation. It was developed by Dr. Andrew Weil, a renowned integrative medicine expert.

How to Perform the 4-7-8 Breathing Technique?

To perform the 4-7-8 breathing technique, follow these steps:

1. Find a comfortable lying-down position in your bed and close your eyes.

2. Place the tip of your tongue on the roof of your mouth behind your front teeth.

3. Breathe in through your nose for a count of four.

4. Hold your breath for a count of seven.

5. Slowly exhale through your mouth for a count of eight, making a whooshing sound.

The Science Behind the 4-7-8 Breathing Technique

The science behind the 4-7-8 breathing technique lies in its ability to activate the parasympathetic nervous system, which is responsible for regulating rest and relaxation in the body. When we breathe deeply and slowly, it sends a signal to our brain to reduce stress and tension, which can help us fall asleep more easily.

In particular, the 4-7-8 breathing technique works by slowing down our breathing rate, which can help to decrease our heart rate and blood pressure, and promote feelings of calm and relaxation. The technique also involves holding our breath for a few seconds, which can increase the amount of oxygen in our bloodstream and promote better oxygenation of our tissues and organs.

Furthermore, the technique requires a person to focus their attention on their breath, which can help to shift their focus away from racing thoughts and worries that can keep them awake at night.

Related Studies

Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system

The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial

Respira Sleep Sessions

If you struggle with getting a good night's sleep, RESPIRA app uses the 4-7-8 breathing technique in a number of our symphonic sessions.

• Lullaby

• Drift

• Nocturna

• Tranquility Wave

• Sleep Preset in The Cadence Timer

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Give them a try and see how 4-7-8 works for you!

Much love,
TEAM RESPIRA

www.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

Stanislav Grof is a Czech psychiatrist, researcher, and author who is best known for his work on non-ordinary states of consciousness, including psychedelic experiences and spiritual emergencies.

In the early 1970s, Grof and his wife Christina began experimenting with a technique they called "sensory deprivation and overload". This involved using blindfolds and headphones to create an environment of sensory deprivation, and then playing intense, primal music to induce a state of sensory overload. They found that this technique could induce non-ordinary states of consciousness similar to those experienced on LSD.

Later, they discovered that deep, rapid breathing could also induce these non-ordinary states of consciousness, and began incorporating it into their work. They called this new technique Holotropic Breathwork, which means "moving towards wholeness".

Holotropic Breathwork is based on the idea that the body has an innate capacity for self-healing and that many psychological and emotional issues can be resolved by accessing and integrating repressed or forgotten experiences and emotions.

The technique involves lying down on a mat, closing the eyes, and breathing deeply and rapidly for a prolonged period of time while listening to music that is specifically designed to support the process.

During the session, participants may experience a wide range of sensations, emotions, and memories, from intense physical sensations to deep insights and revelations about themselves and their lives. Some may also have vivid and powerful visions or spiritual experiences, often described as transcendent or mystical.

Grof believes that these experiences can help people to connect with their deeper selves and access a higher level of consciousness, leading to personal growth and transformation. He has conducted extensive research on the therapeutic benefits of Holotropic Breathwork, and has found that it can be effective in treating a wide range of conditions, from anxiety and depression to addiction and trauma.

Benefits of Holotropic Breathwork

• Increased self-awareness

• Greater access to inner wisdom

• Increased connection to inuition

• Emotional healing

• Spiritual growth

• Increased sense of calm & peace

• Increased ability to manage stress better

• Clarity on purpose

• Relief from anxiety

• Release from grief

Despite its effectiveness, Holotropic Breathwork remains controversial in some circles, particularly among mainstream psychiatrists who are skeptical of its claims and concerned about the potential risks of inducing altered states of consciousness. However, Grof and his followers argue that the technique is safe and beneficial when practiced under the guidance of a trained facilitator, and that it offers a powerful and transformative tool for personal growth and healing.

Stanislav Grof's work on non-ordinary states of consciousness and his development of Holotropic Breathwork have opened up new avenues for exploration and healing in the field of psychology.

There is growing evidence of its effectiveness in treating a wide range of psychological and emotional issues, and many people have reported profound and life-changing experiences through its practice. Whether you are a practitioner or a skeptic, there is no denying the impact that Grof's work has had on our understanding of consciousness, psychology, and the human experience.

More on Grof & Holotropic Breathwork

Holotropic Breathwork: A New Approach to Self-Exploration and Therapy

The Cosmic Game: Explorations of the Frontiers of Human Consciousness

The Holotropic Mind: The Three Levels of Human Consciousness and How They Shape Our Lives

Experience Neurodynamic Breathing

If you’d like to try a form of Holotropic breathwork in a safe online environment checkout our friends over at Breathwork Online.

Much love,
TEAM RESPIRA

www.respira.app

DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol. 

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