quietbreath

Your breath is the most direct way to influence your nervous system. With quietbreath, you learn clinically proven breathing techniques that shift your nervous system from fight-or-flight to rest-and-digest. Each exercise is designed for a specific purpose: calming anxiety, improving focus, energizing, or preparing for sleep. EVIDENCE-BASED TECHNIQUES • 4-7-8 Breathing: Relaxation and sleep preparation Activates the parasympathetic nervous system, slows heart rate and blood pressure. Developed by Dr. Andrew Weil. • Box Breathing: Focus under pressure Used by Navy SEALs to maintain calm in stressful situations. Balances the nervous system and improves mental clarity. • Coherent Breathing: Optimize heart rate variability 5.5 breaths/minute synchronizes breathing with your heart's natural rhythm. Improves vagal tone and emotional regulation. • 2:1 Breathing: Deep relaxation via vagus nerve Extended exhale activates the vagus nerve, signaling safety to the brain. Powerful against anxiety and rumination. • Wim Hof Method: Energy and immune function Controlled hyperventilation followed by breath retention. Influences stress response, immune function and energy levels. • Diaphragmatic Breathing: Foundational grounding Deep belly breathing that maximizes oxygen uptake and activates the relaxation response. WHY IT WORKS Controlled breathing directly stimulates the vagus nerve, which sends calming signals to the brain. This lowers cortisol, reduces sympathetic activity (fight-or-flight), and shifts you into a state where healing, digestion, and emotional regulation can occur. Research shows that regular breathwork: • Reduces anxiety and stress • Improves heart rate variability (HRV) • Lowers blood pressure • Increases focus and concentration • Improves sleep quality • Strengthens emotional regulation APP FEATURES • Visual guidance: Animated circle guides you through each phase • Haptic feedback: Discrete vibrations keep the rhythm • 4-level notification system: From mild (3/day) to intensive (1-5/hour) • Flexible reminders: Fixed time or random alerts within your time window • 5 color themes: Dark, light, blue, green, purple • Session tracking: Track progress and build habits • Bilingual: Full support for Norwegian and English • Pause and continue: Full control during exercises PRIVACY Everything you do in the app is stored only locally on your iPhone. No servers, no data collection, no third parties. Your practice is completely private. FREE FOREVER Quietbreath is and will always be completely free with all features available. If you want to support development of apps like these, you can give voluntary tips in the app, but it's never necessary.