7 days
HRV Bootcamp
Progressive resonance breathing that ramps from 6 BPM down to 5 BPM as your nervous system catches on. Each day builds on the last.
What this program does
Bootcamp is the program we recommend everyone 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 most HRV biofeedback studies converge on as the resonance optimum. The ramp is gentle enough that almost no one drops off; steep enough that by day three you can feel the protocol working.
Built for
Anyone new to resonance breathing. People who tried Calm and bounced off vague meditation cues. Wearable owners who want their HRV chart to move.
What to expect
Most users see a measurable trend in baseline HRV within ten to fourteen days of completing Bootcamp.
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
First day you can feel the HRV swing through the chest. Don't fight 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 prescription. Notice the difference vs day one.
Start the program in the app.
Programs unlock with Pro. Pro is $4.99/mo, $29.99/yr with a 7-day free trial, or $99.99 lifetime.