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Resonance Blog

Practical articles on breathing exercises, calm, sleep and breath control.

Blog A 5-minute coherent breathing exercise A guided 5-minute coherent breathing exercise: posture, belly breathing, the 5-5 pace, step by step. Usable right now, no equipment needed. Blog The BOLT score, explained The BOLT score (Body Oxygen Level Test) measures your tolerance to CO2 and how efficiently you breathe. How to measure it correctly, what the numbers mean, and how to raise it. Blog Box breathing (the 4-4-4-4 technique) Box breathing explained: the 4-4-4-4 rhythm, how to do it step by step, what it is good for (focus, stress), and how it differs from coherent breathing. Blog Breathing exercises for anxiety The breathing exercises that actually help with anxiety and panic: why they work, what to do in the moment, and how a daily practice lowers baseline anxiety. Plus what to avoid. Blog Breathing exercises for sleep The best breathing exercises to fall asleep: the extended exhale, the 4-7-8 method, coherent breathing and the physiological sigh. Why they work and how to use them in bed. Blog CO2 and O2 tables CO2 tables and O2 tables explained: what each one trains, how they work, why you scale them to your own max, plus example tables and how to use them safely on dry land. Blog The 3-6-5 coherent breathing routine The 3-6-5 routine for coherent breathing: 3 sessions a day, 6 breaths per minute, 5 minutes each. Where it comes from, why those numbers, and how to actually keep it up. Blog Diaphragmatic breathing (belly breathing) Diaphragmatic breathing, or belly breathing: what it is, why chest breathing keeps you tense, how to do it step by step, its benefits, and how to make it your default. Blog Heart rate variability (HRV), explained Heart rate variability explained: what HRV measures, what high vs low HRV means, how to measure it (RMSSD), and how HRV training with slow breathing raises it. Blog Nasal breathing and the Buteyko method Why nasal breathing matters, how it differs from mouth breathing, what the Buteyko method is, and how to breathe through your nose day and night. Benefits, exercises and safety. Blog The physiological sigh The physiological sigh: a double inhale and a long exhale that calms you in seconds. What it is, the science behind it, how to do it, and when to use it. Blog Static apnea training for beginners A beginner guide to static apnea training on dry land: what it is, a safe first-month progression, the relaxation skill at its core, and the mistakes to avoid. Blog Wim Hof breathing: what it is and where it comes from Wim Hof breathing explained: what the method is, where it comes from, how it differs from classic pranayama, what it does to your body, and how to do it safely.