# InhaleSpace

> InhaleSpace is a free, science-backed breathing exercise app (web + iOS + Android) that guides you through evidence-based patterns — 4-7-8, box breathing, the physiological sigh, cardiac coherence, and Wim Hof–style power breathing — to help you sleep, calm anxiety, focus, and boost energy. A guided timer does the counting; no account required and data stays on your device.

## Breathing exercises by goal

- [Sleep & insomnia — 4-7-8 breathing](https://inhalespace.com/sleep): Fall asleep faster with the 4-7-8 technique (inhale 4s, hold 7s, exhale 8s). The extended exhale mechanically stimulates the vagus nerve and lowers heart rate. Includes protocol, the science, and FAQs.
- [Anxiety & panic — physiological sigh](https://inhalespace.com/anxiety): Lower arousal in one breath cycle with the physiological sigh (double inhale ~2s+2s, long 6s exhale). Validated by a 2023 Stanford RCT (Balban et al.) that found it outperformed meditation for mood. Works discreetly in under 60 seconds.
- [Focus & performance — box breathing](https://inhalespace.com/focus): Sharpen focus with box breathing (4-4-4-4), the US Navy combat tactical breathing protocol. Equal-ratio breathing produces calm alertness without drowsiness — useful before deep work, meetings, or high-pressure tasks.
- [Energy & wake-up — rapid 2-2 breathing](https://inhalespace.com/energy): Boost energy naturally with rapid equal-ratio breathing (~2s in, ~2s out). Faster breathing lowers CO2 and raises sympathetic tone for alertness — a caffeine-free morning or pre-workout lift.
- [Cardiac coherence — 5.5-5.5 (365 method)](https://inhalespace.com/coherence): Breathe at your cardiovascular resonant frequency (5.5s in, 5.5s out ≈ 6 breaths/min) to maximize heart rate variability. The 365 protocol: 3 times a day, 6 breaths per minute, 5 minutes. Measurable with any HRV wearable.
- [Power breathing — Wim Hof style](https://inhalespace.com/power-breathing): Guided controlled hyperventilation with retention tracking — 30 rapid breaths, a breath hold, then a 15s recovery breath, repeated for 3 rounds. Based on Kox et al., 2014 (PNAS). For healthy adults; never practice in or near water.

## Guides & articles

- [Physiological Sigh vs Box Breathing vs 4-7-8](https://inhalespace.com/blog/physiological-sigh-vs-box-breathing-vs-4-7-8): A science-backed head-to-head comparison of the three most popular breathing techniques, drawing on the 2023 Stanford RCT — which to use for sleep, anxiety, focus, and daily practice, plus a combined daily toolkit.
- [Vagus nerve breathing exercises](https://inhalespace.com/blog/vagus-nerve-breathing-exercises): How slow breathing with extended exhales activates the vagus nerve, plus 5 specific techniques (extended exhale, physiological sigh, 4-7-8, cardiac coherence, box breathing) ranked by speed, difficulty, and best use case.

## The app

- [InhaleSpace web app](https://inhalespace.com/app): The interactive guided-breathing app. Pick a pattern or let the coach suggest one by goal (sleep, calm, focus, energy), set a duration, and follow an animated breathing circle with optional generative soundscapes. Tracks session history. Free, no account required, works offline as a PWA.

## Breathing patterns (reference)

- 4-7-8 (sleep): inhale 4s, hold 7s, exhale 8s. Strongly exhale-dominant; deepest parasympathetic / sedating effect of the set.
- Box breathing (focus): inhale 4s, hold 4s, exhale 4s, hold 4s. Equal-ratio; calm alertness without drowsiness. US Navy tactical breathing.
- Cardiac coherence (HRV): inhale 5.5s, exhale 5.5s (~6 breaths/min). Hits cardiovascular resonant frequency to maximize HRV.
- Physiological sigh (anxiety): double inhale (~2s + ~2s sip) through the nose, then a long ~6s exhale through the mouth. Fastest acute reset.
- Power / Wim Hof (energy): 30 rapid breaths → breath-hold retention → 15s recovery breath, repeated for ~3 rounds. Controlled hyperventilation; healthy adults only.
- Anxiety rescue / extended exhale (calm): inhale ~4s, exhale ~6s. Simple 1:1.5 exhale-dominant pattern for everyday stress relief.