A little space for yourself
Does it work for you?
Try one five-minute practice for two weeks. Look at your own numbers with curiosity, not pressure.
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A little evidence. Some limits.
Goyal and colleagues (2014) reviewed 47 randomised trials with 3,515 people. They found moderate evidence for reduced anxiety (effect size 0.38 at eight weeks) and depression (0.30), but low or insufficient evidence for attention, sleep and positive mood. These were programmes, not a test of this timer.
Goyal et al., JAMA Internal Medicine (2014)In one month-long trial, Balban and colleagues (2023) found that five minutes a day of cyclic sighing improved positive mood more than mindfulness meditation. There was no significant change in heart-rate variability or trait anxiety. One trial is a reason for curiosity, not a promise.
Balban et al., Cell Reports Medicine (2023)Keep it as a habit in Helibrain
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