Guided practice · Stress
Breathing to calm the nervous system
Two guided exercises train the vagus nerve and lower cortisol in a few minutes. They are now hosted on Synapsound, our dedicated music app.
Heart coherence
5 s in · 5 s out · 0.1 Hz
Six cycles per minute to bring the heart into resonance. Ideal as a short daily practice.
Diaphragmatic breathing
4 s in · 2 s hold · 6 s out
A longer exhale to engage the vagus nerve. Useful in acute stress or before sleep.
Understand before practising
Wellbeing practice. Does not replace medical advice, particularly in cardiac or respiratory conditions. If you feel dizzy, stop and breathe normally.