Breathing pacer

General wellness information, not medical advice. Results are estimates based on published formulas and ranges; they are not a diagnosis. Read more.

How to use the breathing pacer

1. Choose a pattern. Resonance breathing at about 5.5 breaths per minute is the best studied for heart rate variability. Box breathing suits focus; 4-7-8 suits winding down.
2. Sit or lie comfortably. Relax your shoulders. Breathe through the nose if you can, into the belly rather than the chest.
3. Follow the circle. Inhale as it grows, exhale as it shrinks, hold when it pauses. Don't force the pace; if it feels tight, pick the Calm pattern.
4. Measure before and after. A camera heart rate reading before and after a 5-minute session usually shows a lower heart rate and higher HRV.

Why slow breathing works

Breathing at around six breaths per minute synchronises heart rate oscillations with blood pressure reflexes (the baroreflex), which increases vagal activity. Studies show immediate rises in heart rate variability and, with daily practice over weeks, modest reductions in resting blood pressure and perceived stress.

Which pattern for what

Resonance (5.5 in, 5.5 out) for HRV and general calm. Box (4-4-4-4) for focus before a task. 4-7-8 for sleep, since the long exhale is strongly calming; keep it to a few cycles at first. Calm (4 in, 6 out) if holds feel uncomfortable.

Wellness disclaimer. Pulse Tracker is intended for general wellness use only. It is not a medical device, is not FDA cleared or approved, and is not intended to diagnose, treat, cure or prevent any disease or condition. Blood pressure shown in the app is either a value you entered from your own cuff or an estimate derived from the pulse signal after cuff calibration; it is not a measurement and must not be used to make medical decisions. Read the full wellness disclaimer. Camera readings, estimates and classifications are for general information only and can be affected by movement, lighting, skin temperature and other factors. Do not use them to diagnose, treat or make decisions about a medical condition. Always consult a qualified healthcare professional, and call emergency services if you have chest pain, shortness of breath, fainting or other urgent symptoms.