Breathing is the only autonomic system you can consciously steer in real time. Just two minutes of slow, rhythmic breathing stimulates your vagus nerve, lowers cortisol, and restores calm.
Breathe in slowly and evenly through your nose
Follow the expanding pastel bloom—or in the iOS app, close your eyes completely and breathe along with gentle iOS Taptic Engine pulses.
Science Note: Symmetrical breath holds stabilize heart rate variability (HRV) and sharpen prefrontal cortex focus.
Five evidence-based breathing patterns designed to shift your nervous system within 60 to 120 seconds.
Four equal phases to steady your mind and nervous system. Ideal before important meetings, deep work sessions, or whenever your thoughts feel scattered.
A natural tranquilizer for the nervous system before rest. Making the exhale twice as long as the inhale strongly activates vagal tone and lowers cortisol.
Crisp diaphragmatic rhythm to gently awaken body and mind. Boosts circulation and mental alertness without triggering caffeine stress.
Double inhale followed by a long sigh to rapidly offload carbon dioxide and reduce autonomic arousal in real time.
Tailor every phase duration independently—Inhale, Hold, Exhale, and Rest—to match your lung capacity, meditation, pranayama, or heart-rate coherence goal.
A calm, distraction-free iOS experience crafted with warm pastel surfaces, fluid motion, and mindful progress tracking.
Home & Streaks
Box Breathing & Mood Check-In
Custom Rhythm Timings
Insights, Reminders & Apple Health
Log how you feel before and after each session—from Stressed or Tense to Calm and Serene—and watch your weekly Mindful Minutes and day streak grow.
Build a sustainable two-minute breathing habit with gentle local notifications at your preferred times (08:30 AM, 01:00 PM, 06:30 PM, or 10:00 PM).
Automatically sync completed breathing sessions as Mindful Minutes in Apple Health while keeping all of your wellness history private on your device.
Consciously slowing and shaping your breath directly signals the brainstem and vagus nerve—lowering heart rate, stabilizing blood pressure, and restoring mental clarity.
Your breath is the only autonomic function you can consciously steer in real time.
When you inhale, your diaphragm flattens and your heart rate slightly speeds up. When you exhale slowly, the vagus nerve sends a signal to your heart to slow down—shifting your body from fight-or-flight into rest-and-digest.
Slow, rhythmic breathing synchronizes your heart rate with your respiratory cycle.
Practicing 5 to 6 breaths per minute increases Heart Rate Variability (HRV)—a key Apple Health biomarker linked to emotional resilience, lower anxiety, and better recovery.
The Physiological Sigh rapidly restores balance during moments of acute tension.
Tiny air sacs in the lungs (alveoli) gradually collapse under stress. A deep inhale followed immediately by a top-up sip re-inflates them, making the long exhale far more effective at releasing carbon dioxide.
Always inhale gently through your nose and let your belly expand softly.
Nasal breathing filters, warms, and humidifies incoming air while releasing nitric oxide, which widens blood vessels and improves oxygen circulation by up to 18%.
Spira is crafted to bring calm, clarity, and balance to your day. If you need assistance, have a feature request, or have questions about privacy, we are here to help.
No. Your breathing sessions, streaks, mood check-ins, and reminder settings are stored locally on your device. No account or sign-up is required.
When enabled in Insights & Care, Spira writes completed breathing sessions as Mindful Minutes to Apple Health. Your HealthKit data never leaves your device.
Yes. Spira uses subtle iOS Taptic Engine haptics at each phase transition so you can follow your inhale, hold, and exhale without looking at the screen.
