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The blog

Breath, explained.

Four techniques. Four articles. No listicles, no wellness fluff - just physiology, protocol, and contraindications.

Bedroom at night, iPhone on a nightstand showing the Arnasea app in 4-7-8 mode, deep-blue blob, warm lamp.
Sleep

4-7-8 breathing: Dr. Weil’s method for falling asleep

Inhale 4 seconds, hold 7, exhale 8. Four cycles, and the nervous system shifts into sleep mode. The most effective technique against onset insomnia.

Focus ambiance, iPhone showing the Arnasea app in box breathing mode, blue-green square pattern, clean desk before action.
Focus

Box Breathing: the Navy SEAL technique for focus

Four equal beats, four seconds each. The technique used by special forces before action - and equally effective before a presentation.

Calm setting, iPhone showing the Arnasea app in cardiac coherence mode, soft green blob, late-afternoon light.
Calm

Cardiac coherence: 5 minutes to calm your nervous system

Six breaths per minute for five minutes. The simplest, most-studied, and probably most effective technique against everyday stress.

Inner-fire ambiance, iPhone showing the Arnasea app with the orange Tummo blob, on a warm background.
Advanced

Tummo: the inner-fire breath, explained

A thousand-year-old Tibetan technique now treated as a physiological tool. How it works, who it’s for, and how to begin safely.