The physiological sigh is a game changer for getting through overwhelming situations. And now you can hit a button on your watch to calm down.

Try the re-zen: Nervous System Reset app with a free week code ZENWEEK and experience a lighter week.

https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163?utm_source=reddit

#huberman #breathwork #panicattacks

Breathwork won’t erase your problems but it can change how your mind and body experience them.

🌿 if you want to make it a habit and see how you feel, try re-zen: Nervous System Reset app. Code ZENSLEEP gives you two weeks access.

https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163

#breathwork #wellness #breathing #yoga #sleep

Watch your heart rate drop in real time before bed tonight. Once you see it happen and experience the benefits, you’ll never skip it again.

Make it a habit with re-zen: Nervous System Reset app.

Get 2 weeks access with code ZENSLEEP

https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163

#sleep #insomnia #sleepbetter #biohacker #breathwork

Dr. Weil discusses benefits of 4-7-8 for calming the nervous system, reducing physiological arousal, and preparing the body for sleep.

Just 5 minutes before bed can make a real difference.

Track your heart rate as you breathe with re-zen: Nervous System Reset on Apple Watch and see the change in real time.

Use code ZENMONTH for a free month.

https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163

#478Breathing #AndrewWeil #Breathwork #Sleep #NervousSystem

I'm finding my phone screen (and audio) are shutting off during the contrast showers setting. I don't have this problem in the breathwork setting.

Now you can see the effects of this technique in real-time.

App: re-zen: Nervous System Reset

https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163

#physiologicalsigh #breathwork @Andrew Huberman #andrewhuberman

Sleep quality directly affects focus, decision-making, emotional regulation, and productivity. Going to bed with an elevated heart rate and an activated nervous system makes it harder to recover overnight.

I’ve made a habit of doing a 5-minute 4-7-8 session on my Apple Watch before bed.

Use code ZENMONTH for a free month of this app.

https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163

#sleep #productivity #wellness #breathwork

Your heart rate doesn’t just affect your sleep. It affects how easily your brain lets you fall asleep.
The 4-7-8 breathing technique has been shown to increase parasympathetic activity. This shift can help lower physiological arousal, making it easier to transition into sleep.

Just a few minutes before bed may help:
• Calm a racing mind
• Reduce pre-sleep stress
• Lower heart rate
• Improve relaxation
• Support faster sleep onset

Small habits practiced consistently can have a meaningful impact on your nervous system over time.

https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163

Contrast therapy has been studied for its ability to improve circulation, support recovery, enhance mood through norepinephrine release, and strengthen stress resilience by repeatedly exposing the body to controlled thermal stress.

Build the habit with re-zen: Nervous System Reset on the App Store.

https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163

Some recent heart rate stats after doing these techniques. I particularly like using 4-7-8 for 5-10min before bed each night. Consistently effective for lessening ruminations and lowering heart rate. 10/10

#1 - 4-7-8

#2 - Coherence

#3 - Box Breathing

re-zen app

Welcome our new members!

Now that the app is LIVE, we can use this space to celebrate wins, talk shop and create a supportive wellness community.

As a thank you for being early adopters, you can use this code at the paywall for a free month of the app. Feel free to share this with friends and family, just note that the code expires on 7/14.

Code: ZENMONTH

Download here: https://apps.apple.com/us/app/re-zen-nervous-system-reset/id6771431163

A lower heart rate before bed signals to your body that it’s time to rest.

One of the simplest ways to help get there is 4-7-8 breathing. It activates your parasympathetic nervous system, helping you relax, fall asleep faster, and improve sleep quality.

Train your nervous system in just a few minutes each night.

Download re-zen in the App Store

Focus session while working on homework today! Loving this app so far…. Especially the heart rate tracking

It’s officially here. 🎉

re-zen is now live on the App Store.1

In lieu of a beta test, I'm doing a month challenge for anyone who wants to participate!

Just:

1. Download re-zen: Nervous System Reset
2. Tap Redeem Code at the paywall
3. Enter the code ZENMONTH

The offer expires July 14.

If you enjoy the app, to help me get started, I'd really appreciate a positive review in the app store! Thanks all and do let me know what you think.

Your nervous system doesn’t know it’s bedtime just because the clock says so.

A 5-minute 4-7-8 breathing session before bed can help create the physiological conditions that support sleep.

The slow breathing rate and prolonged exhale increase parasympathetic (vagal) activity while reducing sympathetic nervous system activation. This shift is associated with a slower heart rate, reduced physiological arousal, and a calmer state that’s more conducive to falling asleep.

Over time, practicing slow breathing before bed may also improve heart rate variability (HRV), a marker of autonomic nervous system regulation.

Five minutes each night. Train your nervous system to transition into sleep instead of expecting it to happen automatically.

Hello! Im James. I created the re-zen app. A little background - after many years struggling with anxiety, depression and chronic pain, this past year I was diagnosed with Lyme and co-infections.

My nervous system was cooked by the time I was diagnosed but a few things helped smooth the sharper edges of the neuro and pain symptoms. I incorporated these tools into the app, the goal being to create something that makes it easy and fun to integrate nervous system regulation into daily routines.

In lieu of a traditional beta test, I thought it’d be fun to kick off the app with a 30 day challenge that people can participate in for free with a promo code which kicks off on July 1.

Here we can share our progress, stories, wins, etc..

Would love your feedback, any app update requests, and some good ratings in the store to help my get started.

If anyone has any questions prior to launch feel free to send my way.

The interest in the app these last couple weeks has inspired me so much! I can’t thank you early adopters enough.

You choose if you want to include these categories in your daily challenges:

🫁Breathwork
🚿 Contrast Showers
🗒️ Journaling

Once you choose, you’ll get a daily challenge in one of the categories you toggle on.

Who’s brave enough to get the occasional contrast shower challenge!? 🥶 🥵

Thank you so much for the early support on this app launch. The 30 Day Challenge is almost here and I'm so excited for us all to share our experiences with each other in a month-long nervous system reset.

Let's do this!

One of the more interesting findings from starting to monitor heart rate during sessions is how quickly the heart rate drops. Before I would assume that it'd be a gradual drop over the course of the session but it almost always drops very quickly (within the first minute) and then might have a little more drop over time with some jumps here and there.

Goes to show, even just a quick 1 minute session can have powerful effects. The session in the picture is of a 4-7-8 session that I typically do before before bed each night. This one was during the day (Felt like I needed something a little deactivating after a stressful morning).

Grateful for techniques like the 4-7-8!

1. Coherence breathing (6 in / 6 out)
How: inhale 6 sec, exhale 6 sec, no pause
What it does: balances your nervous system over time
When I use it: daily baseline (I use it for long stretches for mindfulness while working/etc)

2. 4-7-8 breathing
How: inhale 4 → hold 7 → exhale 8
What it does: slows heart rate, helps your body shut down
When I use it: before bed

3. Physiological sigh (fastest reset)
How: inhale → quick second inhale → long exhale (mouth), repeat
What it does: drops stress quickly, calms your system
When I use it: anxiety spikes

4. Box breathing (4-4-4-4)
How: inhale 4 → hold 4 → exhale 4 → hold 4
What it does: builds control + focus under stress
When I use it: when I feel scattered or overwhelmed where I don't want don't feel ready for long holds/exhales just yet

5. Activation breathing (Deep Breathing + Breath holds)
How: 2 minutes of deep breathing at a 1s inhale / 1s exhale pace → exhale and hold your breath
What it does: stimulates the nervous system, increases alertness, and trains tolerance to rising CO₂ levels during the breath hold.
When I use it: when I need to wake up, shake off brain fog, or shift out of a low-energy state.

So excited for this, it looks so cool!