A guide to longer-exhale breathing

How to do longer-exhale breathing

1. Sit up comfortably or lie on your back, and let your shoulders drop.
2. As the circle grows, breathe in slowly through your nose (4 seconds by default). Don’t breathe in too deeply.
3. As the circle shrinks, breathe out slowly and steadily through your mouth (6–8 seconds).
4. 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.

1. Settle: in 4s, out 4s. Bring your attention to your breath.
2. 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.
3. Release: in 4s, out 8s. Lengthen the exhale and let yourself unwind.
4. 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.
• Before entering a tight space: a 2-minute session where you inhale your usual amount and just make the exhale slow and long. Voice guidance and a gentle chime are turned on for you.

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.

Is it free? Do I need to sign up?

It is free and needs no sign-up. Ads may appear on the guide page to cover running costs (never on the breathing session screen).

Can I use it when I feel uneasy in small spaces?

There is a “Before Entering a Tight Space” preset: in for 4 and out for 6 for 2 minutes, with no breath holds. You inhale your usual amount and only make the exhale slow and long. It is meant to help you set aside a calm moment — stop if it feels hard.

What is the anxiety log for?

You can optionally rate your anxiety from 0 to 10 before and after a session; the end screen shows the change, such as “Anxiety 7 → 4”, and the Records screen charts the last 30 days. The data stays on your device.

What is Gradual Practice?

It is a page where you list situations that make you anxious, order them from easiest to hardest, and log the date and your anxiety level each time you try one. Don’t push yourself — try staying until the anxiety eases, and stop if it gets hard. If strong anxiety keeps coming back, please talk to a professional.

I tend to hyperventilate. I’m worried about breathing in too deeply.

You don’t need to breathe in deeply — your usual amount is fine. The app starts with shorter counts (in 4, out 6). If you feel dizzy, press “Return to normal breathing” on the session screen to stop the guide right away.

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.