Breath Pacer · 10 min
Six breaths a minute (4 s in, 6 s out); in the last minute the tones stop and you breathe at your own pace.
Breathe slowly in time with the sound without forcing it, and don't hold your breath. If you feel dizzy or uneasy, return to normal breathing. If you have epilepsy, are pregnant, or have a heart or breathing condition, talk to your doctor first.
Do not listen while driving or operating machinery.
How is it made?
- Drone · A2 (440 Hz tuning), 110 Hz
Sound is generated on this device in real time; no files are downloaded from a server. There is a 4 s fade-in at the start and a 0 min fade-out at the end.
Evidence
B · Moderate evidenceA few controlled studies or meta-analyses; reasonable but limited generalisability.
Guides your breathing down to about six breaths a minute; slow breathing can support a body response linked to relaxation.
Evidence level B: Moderate evidence- What do we know?
- In a meta-analysis of 223 studies, voluntary slow breathing increased vagally mediated heart rate variability during breathing, immediately after a session and after multi-session programmes. Biofeedback training that teaches pacing to heart rhythm was also linked to a large reduction in self-reported stress and anxiety.
- What don't we know?
- The effect comes from slower breathing; no effect of the sound itself has been shown. Some studies used device-based biofeedback; whether pacing with sound alone gives the same result has not been tested separately. Any advantage of searching for a personal breathing rate is outside this claim.
A slow breathing break can accompany your stress-management routine.
Evidence level B: Moderate evidence- What do we know?
- In a meta-analysis of 12 randomised trials, breathwork was linked to a small-to-medium reduction in self-reported stress compared with non-breathwork controls (g = −0.35). Biofeedback-based breathing training also showed a large reduction in stress and anxiety.
- What don't we know?
- Most studies carry moderate risk of bias and the techniques vary widely; which technique works is unclear. Techniques with fast breathing or breath holding are outside this product's scope.
A session's level is the weakest of its linked claims; it is never raised by a strong but unrelated claim.
Keep your device volume comfortable, preferably below 60%. You can also use your device's headphone-safety settings.