Wake Up Gently

Brief structured respiration practices enhance mood and reduce physiological arousal

A remote randomized controlled trial (NCT05304000) compared three daily 5-minute breathwork protocols with mindfulness meditation over one month, showing that the pace and pattern of breathing directly modulate autonomic arousal: exhale-emphasized protocols lowered physiological arousal, while faster, inhale-emphasized breathing raised it, increasing alertness and energy. Wake Up Gently applies this principle in a gentle form - an even, slightly quickened 2-2 rhythm (about 15 breaths per minute) lifts morning energy and alertness without the intensity of full hyperventilation practices. Practice seated, and ease back to normal breathing if you feel lightheaded.

Fuente: Yilmaz Balban et al., 2023, Cell Reports Medicine (Stanford Medicine)