A science-backed breathing reset
5.5 seconds in. 5.5 seconds out. This exact rhythm — called cardiac coherence — maximises heart rate variability, the measurable signal of a calm nervous system.
Used by Navy SEALs to stay composed under pressure. Validated in cardiology research. You don't need an app, a sensor, or a subscription. Just follow the light.
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Inhale
Breath 1
0 breaths completed
Your HRV just increased. Your cortisol is lower.
That shift is measurable — and it compounds with practice.