Your breath is the only autonomous nervous system function you can consciously control. In 60 seconds, a simple breathing exercise can transform your state: from stress to calm, from agitation to rest.
The vagus nerve connects your diaphragm to your brain. When you exhale slowly, it sends a safety signal: "everything is fine, you can relax."
That's why all breathing techniques extend the exhale. Cardiac coherence (5s in, 5s out) is the most studied: it reduces cortisol by 20% in 5 minutes and synchronises heart rate with breathing.
During a panic attack, breathing is your first line of defence.
1. Cardiac coherence — 5s inhale, 5s exhale, 5 minutes. The medical standard for stress management.
2. 4-7-8 breathing — Inhale 4s, hold 7s, exhale 8s. A powerful natural sedative for falling asleep.
3. Box breathing — 4s inhale, 4s hold, 4s exhale, 4s pause. Used by Navy SEALs for calm under pressure.
4. Breath of fire — Rapid exhales through the nose. Energising, ideal in the morning.
5. Alternate breathing — Left/right nostril alternation. Balances the nervous systems.
6. Calming breath — Short inhale, long gentle exhale. Perfect before sleep.
Each exercise comes with a visual animation that expands and contracts at the exact breathing rhythm. No need to count: just follow the movement. Nala adds gentle voice guidance for beginners.
All breathing exercises are free forever, with no usage limits. Combine with work stress meditation for maximum effect.
Anxiety SOS, guided breathing, relaxing sounds — all free.
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