7 days
HRV Bootcamp
Progressive resonance breathing that ramps from 6 BPM down to 5 BPM over a week. Each day builds on the last.
What this program does
Bootcamp is the program we recommend most people start with. Day one is a comfortable 6 BPM at three minutes. By day seven you're holding 5 BPM for ten minutes — the rate the resonance literature most often converges on. The ramp is gentle enough that almost no one drops off, and steep enough that the last session is meaningfully harder than the first.
Built for
Anyone new to resonance breathing. People who tried Calm and bounced off vague meditation cues. Wearable owners who want a structured week rather than an open-ended library.
What to expect
Seven sessions, three to ten minutes each, ending at the pace the rest of the app is built around. You finish knowing what 5 BPM feels like without a screen.
Day by day
- Day 1
Resonance 6 BPM · 3 min
Comfortable cadence. Get the blob's rhythm into your body.
- Day 2
Resonance 6 BPM · 5 min
Same pace, two more minutes. The exhale starts to lengthen on its own.
- Day 3
Resonance 6 BPM · 7 min
Long enough that the rhythm stops needing your attention. Let the pacer carry it.
- Day 4
Resonance 5.5 BPM · 5 min
Slight drop in rate. Inhale and exhale move to 5.5s each.
- Day 5
Resonance 5.5 BPM · 7 min
Settle in. If the rate feels strained, return to 6 BPM — no merit badge for forcing it.
- Day 6
Resonance 5 BPM · 7 min
The literature-optimum rate. 6 seconds in, 6 seconds out.
- Day 7
Resonance 5 BPM · 10 min
The full ten minutes. Notice how different this feels from day one.
Start the program in the app.
Programs are included in every plan. Free for 7 days, then $4.99/month or $29.99/year; Lifetime is $249 once, with no trial.