FROM DEPLETED → RESTORED
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.
Minimum Effective Dose
1 min
Minimum session: 2 min. Breath cycle: 14s per round.
Breath pattern
4s in→sip→8s out
4 seconds in, sip, 8 seconds out
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.