For managing everyday stress, Oxigen’s plans start with Cyclic Sighing, Extended Exhale and Coherent Breathing. Longer out-breaths are a simple way to slow down, and slow breathing has been widely studied for relaxation and heart-rate variability.
Which techniques, and how well is each studied?
Cyclic Sighing
Two in-breaths through the nose (a full one, then a short top-up), then a long, slow out-breath through the mouth. In a 4-week study, 5 minutes a day of cyclic sighing improved positive mood more than mindfulness meditation.
Extended Exhale
Slow nasal breathing where the out-breath is longer than the in-breath. Longer out-breaths are a simple way to slow down. Slow breathing has been widely studied for relaxation and heart-rate variability.
Coherent Breathing
Smooth, even breathing at about six breaths per minute, roughly 5 seconds in and 5 seconds out. Breathing around six breaths a minute is one of the best-studied ways to raise heart-rate variability, a marker of relaxation.
Box Breathing
A breathing rhythm with four equal sides: in, hold, out, hold. Popular with people who perform under pressure. A steady rhythm to focus on. Early studies suggest it may help steady your body's response to stress.
Humming Breath
A long, low hum on every out-breath. Humming makes your out-breath longer and fills your nose and sinuses with vibration. One study found humming raised nasal nitric oxide about 15× compared with quiet breathing.
Mindful Breathing
Noticing the natural breath without counting or pacing, and coming back when the mind wanders. Breath awareness is the core of mindfulness practice, which has a large research base for stress.
Compare them
| Technique | Rhythm | Evidence | Session | In Oxigen |
|---|---|---|---|---|
| Cyclic Sighing | In 3s · Sip 1s · Out 6s | B · Studied | 2, 5 min | Free |
| Extended Exhale | In 4s · Out 6s | B · Studied | 3, 5, 10 min | Free |
| Coherent Breathing | In 5s · Out 5s | A · Well studied | 3, 6, 10, 15 min | Free |
| Box Breathing | In 4s · Hold 4s · Out 4s · Hold 4s | C · Early research | 2, 4, 6 min | Free |
| Humming Breath | In 4s · Out 8s | C · Early research | 3, 5, 10 min | Premium |
| Mindful Breathing | Rest 60s | C · Early research | 3, 5, 10 min | Premium |
Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition. How Oxigen grades evidence.
What a first week can look like
- Cyclic Sighing, 5 min
- Extended Exhale, 5 min
- Coherent Breathing, 6 min
- Box Breathing, 4 min
- Humming Breath, 5 min
- Mindful Breathing, 5 min
- Cyclic Sighing, 5 min
An example. In Oxigen a short quiz builds the plan: it also weighs your experience, time and health answers, and leaves out anything that isn’t right for you.
Before you start
Sit or lie somewhere comfortable. Everything starts at the gentlest setting; stop and breathe normally if anything feels uncomfortable. Each technique’s page says who should take care with it.
Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.
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Updated November 15, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.