One minute to change your heart rate
Breathe
A guided breathing circle: four seconds in, seven held, eight out, or the box and coherent patterns. One to three minutes, with the circle to follow and a count of rounds you can share.
Slow breathing at around six breaths a minute raises heart rate variability and lowers blood pressure within a session. Follow the circle. Breathe in as it grows, hold, breathe out as it shrinks.
Three patterns: 4-7-8 for calming down and falling asleep, box breathing 4-4-4-4 for focus, and coherent breathing 5-5 for a steady six breaths a minute. Each session shows the round count and the time. Use it at the airport gate, before a meal, before sleep or before the cold water.
Frequently asked questions
Is 4-7-8 breathing safe?
For healthy adults, yes. If you feel dizzy, shorten the hold or switch to coherent breathing. People with respiratory or cardiac conditions should ask a doctor.
How often should I practise?
One minute, three times a day, is a good start. The effect on stress and sleep grows with regular practice over weeks.
Why does slow breathing lower blood pressure?
It stimulates the vagus nerve and shifts the balance of the autonomic nervous system towards rest, which relaxes blood vessels and slows the heart.
More tools
Keep going.
Ten questions, one number
Vitality Score
Sleep, steps, strength, plants, alcohol, friends, purpose, stress, daylight and breath.
OpenFocus, month, days, pace
Trip Designer
Choose what the trip should do for you, when you can go, how long and how hard.
OpenLight, sleep and meals for three days
Jet Lag Planner
Enter where you fly from and to, and the planner builds a three-day light, sleep and meal schedule before the flight and after landing, based on how the body clock actually shifts.
OpenYour ideal day, hour by hour
Longevity Day
Set your wake time, sleep target, eating window, movement and wind-down, and the tool lays out a day built on the six pillars: light first, food in a window, movement before lunch, dark before bed.
OpenWhere your steps take you
Walk the World
Enter your daily steps and height, and the tool converts a year of walking into kilometres and into a journey between the fifteen destinations on this site.
OpenWhat a health week costs, in fifteen places
Retreat Budget
Choose a destination, the nights, the level of stay, how often you eat out, how many treatments and whether flights are included.
Open