Five patterns.
No miracle claims.

Last reviewed: September 2026

These notes explain the research behind the technique choices. They are our summary of the evidence, not clinical advice and not a trial of Hushcount. A phone's haptics are a way to follow a pace; we do not claim they make breathing more effective.

Steady

Gentle slow breathing is the most researched approach here. A 2023 meta-analysis by Fincham and colleagues found a small average effect on stress across trials, with limitations in study quality. NHS guidance emphasizes breathing gently and comfortably without forcing the count.

Sigh

A 2023 randomized study by Balban and colleagues compared five-minute daily practices over a month. Exhale-focused cyclic sighing had promising results for mood and respiratory rate. Hushcount's fixed 3-second inhale, 1-second gentle top-up and 6-second exhale is an adaptation of that practice, not the study's exact self-paced protocol.

Extended exhale

Evidence about making the out-breath longer is mixed. A 12-week trial by Birdee and colleagues did not establish an advantage over equal inhale and exhale timing. Choose the pattern that feels comfortable; a longer exhale is not a promise of a better result.

Box and 4-7-8

Both are familiar patterns with lighter research than general slow breathing. A 2025 comparison by Marchant and colleagues studied slow, box and 4-7-8 breathing and found differences in measures taken during practice, with no meaningful mood change between conditions. We do not present 4-7-8 as a treatment for insomnia.

Comfort comes first

Even a commonly used pace may feel uncomfortable. Never force a breath or hold. See the safety page, and ask a qualified healthcare professional about medical questions. Twenty-eight practice days are a useful structure, not a claim that this app reproduces a trial's outcomes.