How to do longer-exhale breathing
- Sit up comfortably or lie on your back, and let your shoulders drop.
- As the circle grows, breathe in slowly through your nose (4 seconds by default).
- As the circle shrinks, breathe out slowly and steadily through your mouth (8 seconds by default).
- Repeat for 3 to 5 minutes. If it feels hard, shorten the counts.
Why make the exhale longer?
Your body is regulated by a balance between the sympathetic nervous system (your “active” mode) and the parasympathetic nervous system (your “rest” mode). Your heart rate tends to slow a little as you breathe out, so breathing with a longer exhale is thought to help you settle into a calmer state. Breathing is one of the few body functions you can change on purpose, which makes it an easy, always-available way to reset when you need it.
What is Balance Mode?
Jumping straight into long, slow breaths can feel uncomfortable, so Balance Mode slows your breathing down step by step.
- Settle: in 4s, out 4s. Bring your attention to your breath.
- Balance: in 5s, out 5s. About 6 breaths per minute — a slow pace often used in research on heart rate variability, sometimes called coherent or resonance breathing.
- Release: in 4s, out 8s. Lengthen the exhale and let yourself unwind.
- Afterglow: no guidance. Breathe naturally and notice how your body feels.
Choose Short (about 4½ minutes), Standard (about 6½ minutes) or Long (about 10 minutes).
Ideas for everyday use
- Before sleep: dim the lights and combine eyes-closed mode with an ambient sound so you don’t need to look at the screen.
- Before an exam or interview: a short 2-minute session with a slightly longer exhale, to calm down while staying alert.
- Work break: box breathing — in, hold, out, hold, all for the same count — to reset between tasks.
What does “totonoi” mean?
Totonoi (整い) is a Japanese word for being in order, balanced and settled. In Japan it is also how sauna lovers describe the calm, clear feeling after a cycle of heat, cold water and rest. This app aims for that same feeling — using nothing but your breath.
Safety
If you feel dizzy, short of breath, or notice tingling in your hands or feet, return to normal breathing right away. This app is not a medical device and is not intended to diagnose or treat any condition. If you feel unwell for a long time, please see a doctor.
FAQ
- How often should I do it?
- There is no set rule. A good start is 3 to 5 minutes once a day, for example before bed or when you feel tense.
- Should I breathe through my nose or mouth?
- Usually breathe in through your nose and out slowly through your mouth. If that is uncomfortable, breathe whichever way feels easy.
- What if I feel out of breath?
- Return to normal breathing right away. Use the Custom pattern to start with shorter counts that feel comfortable.
- Where is my data stored?
- Your records stay in your own browser on your device. Nothing is sent to a server.
- Can I use it like a phone app?
- Yes. Choose “Add to Home Screen” from your browser’s menu. It then opens like an app and works without a connection.