Practice
Free breathing devices right in the browser: a blue ball, a voice, a stopwatch. Nothing to install.
Devices for the well-known techniques
They were invented before us — by yogis, doctors, rescue teams and physiologists. None of them is “Brizo”: we check them, to build a practice you can trust.
4–7–8
Andrew Weil’s breathing, from yogic pranayamaInhale for four counts — hold for seven — long exhale for eight.
Prepares for sleep, releases muscle tension and anxious thoughts before the night.
Physiological Reports, 2022. In 43 healthy participants, 4–7–8 breathing lowered heart rate and systolic blood pressure and raised parasympathetic activity.
Open the device →4–4–4–4
square, tactical breathingInhale — hold — exhale — hold, four counts each.
Gathers attention and evens out the pulse before strain: rescue and military services teach it as tactical breathing.
Cell Reports Medicine, 2023. In a Stanford randomised study, five minutes of square breathing a day improved mood no less than meditation.
Open the device →5–5
coherent, resonant breathingAn even inhale of five counts and the same exhale — about 5.5 breaths per minute.
Breathing and pulse start beating in the same rhythm — that is the resonance. An even background for a long practice and for recovery after exertion.
Clinical Cardiology, 2026. A meta-analysis of 13 studies (1097 patients with hypertension): slow breathing lowered systolic blood pressure by 7.7 mm Hg and diastolic by 4.0.
Open the device →Cyclic sigh
physiological sighTwo nasal inhales, the second shorter, — and a long exhale through the mouth.
The fastest way to release tension: a lengthened exhale switches on the parasympathetic system within a few minutes.
Cell Reports Medicine, 2023. Five minutes a day over 28 days gave the best increase in positive mood and a noticeable drop in breathing rate; anxiety fell as it does with meditation.
Open the device →The Brizo breathing technique
In the Brizo app. The health mantra is for women and men alike.
The “Brizo” technique
- Inhale — 6 seconds. Calmly, without a jerk.
- Hold — 15 seconds. To the voice of the health mantra.
- Exhale — 4 seconds. Slowly, all the way out.
25 cycles — 10:25. The voice guides you — you just breathe. The app holds a full mantra recording of 10:25, a female voice and a log of your sessions.
Health mantra, 20 seconds — female voice. Listen to how it sounds.
A phone app: a device with voice mantras, a hold timer and a log of your sessions. It installs on your phone and works offline.
Telegram bot — a breathing session with the health mantra right in Telegram.
How to use the devices
All the devices work the same way: the ball shows the phase, the voice counts out loud, the stopwatch keeps the time. Only the rhythm differs.
- Pick the pattern for your goal. 4–7–8 to calm down and sleep, 4–4–4–4 to gather attention, 5–5 to even out the pulse and recover, the cyclic sigh to release tension quickly.
- Sit comfortably and put one hand on your chest and one on your belly, so you can see whether you breathe into the belly.
- Press “Start” and breathe in time with the voice. There is no counting in your head — the device counts for you.
- Keep the exhale longer than the inhale — the common feature of all four rhythms.
- Do 4–10 cycles and return to your ordinary breathing. You can repeat this several times a day.
- Write down the result in your phone notes: how many cycles you did and how you felt.
Comparing the devices
| Device | Rhythm | Cycle length | Cycles per session | Good for |
|---|---|---|---|---|
| 4–7–8 | 4–7–8 | 19 s | 4–6 | sleep, relaxation, a long exhale |
| 4–4–4–4 | square | 16 s | 4–8 | attention, warm-up, an even rhythm |
| 5–5 | coherent | 10 s | 20–60 | an even background, recovery, longer sessions |
| Cyclic sigh | 4–2–6 | 12 s | 5–10 | releasing tension quickly |
Who it suits, and when to be careful
- This is an addition, not a replacement for treatment. Breathing practices do not cure illness and do not cancel your doctor’s prescriptions.
- Never practise in water or while driving. Holding your breath in a pool, in the bath or on the road is unsafe.
- Agree the technique with your doctor if you are pregnant, have asthma or high blood pressure, take medication, or are in a flare-up of a chronic illness.
- If you feel dizzy, go back to a shorter hold or to your ordinary breathing rhythm.
- Start small: a short session without a strained hold is safer than a long one.
Where to go next
The devices are short sessions on other people’s proven rhythms. The full “Brizo” technique with the health and youthfulness mantras lives in the app: download the Brizo app. What happens in the body during slow breathing, and where the science stops, is in Science of breathing. And what all of this looks like in one person’s practice is in Personal experience.
FAQ
Do I need to install anything?
No. Every device works right in the browser: a voice, a stopwatch and a ball that shows the rhythm. The full technique with the author voice is in the app.
Can I practise without the voice?
Yes. There is a switch in the devices: female voice, male baritone, system speech, or no voice at all.
How long is a session?
A full Brizo cycle is 24 rounds of 25 seconds — ten minutes. Start with two or three minutes.