Reset
Reset uses a physiological sigh — a double inhale followed by a long exhale. This is the fastest known way to reduce stress in real time.
Breath pattern
4 seconds in, sip, 8 seconds out
How to practice it
- Find a comfortable position, seated or standing
- Breathe following the pattern: 4 seconds in, sip, 8 seconds out
- Continue for 1 min, letting each cycle settle your rhythm
- Press your temples with your fingertips and rotate gently.
Settle your body
Small physical cues help the breathing land. Use any that work for you:
- Press your temples with your fingertips and rotate gently.
- Move your fingertips to your scalp. Slow circles, medium pressure.
- Let your jaw drop open. Teeth apart, lips soft.
- Release your tongue from the roof of your mouth. Let it rest.
When to use it
Use after a stressful meeting, a difficult conversation, or when you feel wrung out.
The science
The physiological sigh (double inhale + extended exhale) was identified by Stanford researchers as the fastest real-time stress reducer. The sip re-inflates collapsed alveoli in the lungs, maximising CO₂ offloading on the long exhale. Just 4 full sigh cycles (~60 seconds) produce measurable cortisol reduction.
Other Shift modes
Pair with movement
Combine breathwork with mobility or bodyweight training.
Shift is built into BaselineBody.
The system picks the right protocol based on your state, then guides you through with binaural beats, haptic feedback, and timed breathing cues.
Free to try
