Breath+Relax

A few breathing techniques, the studies behind them, and short routines to follow. A ring, a voice, and a soft tone keep the pace. Not a medical treatment.

Breath+Relax is a short guide to a few breathing techniques, with routines you can practice.

A session shows a ring that grows as you inhale and shrinks as you exhale. A voice names the phase. A soft tone marks it. The phone gives a light tap. You can turn any of these off.

Routines you can start now:

• Coherent breathing. Five seconds in, five seconds out, about six breaths a minute. • Cyclic sigh. A slow inhale, a second shorter inhale, then a long exhale. • Box breathing. Four equal sides, using the study's 4-second example. • 4-7-8. A longer exhale.

Learn explains each technique in plain language, including what a study found and what it did not. 4-7-8 and alternate-nostril breathing are there too, with a note on what is and is not known. Fast breathing with a hold on empty lungs is not taught.

You can copy a routine and change the counts, save your own pattern, and share a routine as a file. Reminders can nudge you on the days you choose. An overview keeps a simple record of sessions on this device.

Two minutes is enough for a first session.

This is not a medical treatment. The National Institutes of Health describe slow, deep breathing as a relaxation technique. It is not a substitute for care. Sit or lie down. Stop if you feel dizzy or uncomfortable. Do not practice while driving or in water. If you are pregnant, or you have a heart, lung, seizure, glaucoma, panic, or other medical concern, check with a clinician.

Your routines, settings, and practice history stay on this device.