Meta-analyses of randomized controlled trials support the main outcome.
Breathing techniques
20 breathing techniques, and how well each is studied.
Every technique in Oxigen with what it is, its rhythm, its evidence grade and who should take care. Benefit lines come only from the studies behind them.
Calming
Longer, slower out-breaths and gentle rhythms for unwinding and managing everyday stress.
Balancing
Even rhythms and awareness practices for steadiness and focus.
Activating
Rhythms that help you feel more awake, from a gentle wake-up to intense traditional practices.
Compare all 20 techniques
| Technique | Effect | Default rhythm | Evidence | Level | In Oxigen |
|---|---|---|---|---|---|
| Extended Exhale | Calming | In 4s · Out 6s | B · Studied | Foundation | Free |
| Belly Breathing | Calming | In 4s · Out 6s | B · Studied | Foundation | Free |
| Cyclic Sighing | Calming | In 3s · Sip 1s · Out 6s | B · Studied | Foundation | Free |
| Box Breathing | Balancing | In 4s · Hold 4s · Out 4s · Hold 4s | C · Early research | Foundation | Free |
| Coherent Breathing | Balancing | In 5s · Out 5s | A · Well studied | Foundation | Free |
| 4-7-8 Breathing | Sedating | In 4s · Hold 7s · Out 8s | C · Early research | Foundation | Free |
| Pursed-Lip Breathing | Calming | In 2s · Out 4s | B · Studied | Foundation | Free |
| Energizing Breath | Activating | In 4s · Out 2s | T · Traditional | Foundation | Free |
| Humming Breath | Calming | In 4s · Out 8s | C · Early research | Foundation | Premium |
| Alternate Nostril | Balancing | In 4s · Out 4s · In 4s · Out 4s | C · Early research | Intermediate | Premium |
| Mindful Breathing | Balancing | Rest 60s | C · Early research | Foundation | Premium |
| Kapalabhati | Activating | Rounds, after a readiness check | C · Early research | Intermediate | Premium |
| Power Breathing | Activating | Rounds, after a readiness check | C · Early research | Advanced | Premium |
| Ocean Breath | Balancing | In 5s · Out 5s | C · Early research | Intermediate | Premium |
| Lion's Breath | Activating | In 4s · Out 3s | T · Traditional | Foundation | Premium |
| Cooling Breath | Calming | In 4s · Out 6s | C · Early research | Foundation | Premium |
| Left-Nostril Breathing | Calming | In 4s · Out 6s | C · Early research | Intermediate | Premium |
| Right-Nostril Breathing | Activating | In 4s · Out 6s | C · Early research | Intermediate | Premium |
| Bellows Breath | Activating | Rounds, after a readiness check | T · Traditional | Advanced | Premium |
| Light Nasal Breathing | Calming | In 3s · Out 4s | B · Studied | Intermediate | Premium |
How Oxigen grades evidence
At least one randomized trial of this technique with mostly positive results, or a close member of a well-studied family.
Small, uncontrolled or non-randomized studies, or mixed results.
Traditional practice or physiological rationale only, not yet studied on its own.
Grades describe evidence for feeling calmer, more alert or more focused, and short-term physiology in healthy adults. They are never a claim about treating a condition. Traditional ideas, like the calming left nostril, are labelled “In yoga tradition” and never presented as physiology.
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.