ANS balance
Heart Coherence 5:5
6 cycles/min: syncs heart rate and nervous system, maximizes HRV.
Lehrer & Gevirtz 2014 · Frontiers in Psychology
Every technique is documented, with a cited source Breathe.
Breathe.
Master your state.
The app that prescribes the exact breathing protocol your nervous system needs — based on your state.
Every technique is grounded in HRV research — mechanism and source included.
Inspire ·
In the app Choose your state.
Choose your state.
Receive your protocol.
You open the app, you say how you feel — six states, four moments — and HOSHINZO prescribes the exact technique your physiology requires.
Fatigue Your protocol Heart Coherence 5:5
Anxiety Your protocol 4-7-8
Acute stress Your protocol Cyclic Sighing
Pre-perf Your protocol Box Breathing
Focus Your protocol Box Breathing
Recovery Your protocol Heart Coherence 4:6
How it works From your state to your physiology,
From your state to your physiology,
in five steps.
1
Choose your state
You say how you feel.
2
Add a sub-state
Optional — refines the ranking to match your exact context.
3
See your picks
A short, ranked selection — adapted to your state.
4
Receive your technique
Mechanism, duration, evidence level.
5
Breathe, guided
A countdown, then inhale, hold, exhale.
The library
Eleven protocols. One, right now.
From immediate calm to advanced oxygenation — each technique targets a specific, documented physiological mechanism.
HRV
Heart Coherence 4:6
Prolonged 4:6 exhale — boosts vagal activation beyond the 5:5.
Vaschillo et al. 2006 · Applied Psychophysiology and Biofeedback
Acute stress
Cyclic Sighing
Double nasal inhale — the fastest path to calm.
Balban et al. 2023 · Cell Reports Medicine
Parasympathetic
4-7-8
I:E ratio 1:1.75 — activates the vagus nerve in under 90 seconds.
Russo et al. 2017 · Breathe
Parasympathetic · Gentle
Sleep Breathing 4:8
The 4-7-8 without the hold — gentle vagal activation for anxious profiles.
Russo et al. 2017 · Breathe
CO₂ balance
Box Breathing
4-4-4-4 cycle — the special forces technique.
Russo et al. 2017 · Breathe
Balance · Cognitive
Nadi Shodhana
Alternate nostril breathing — modulates attention via the trigeminonoradrenergic pathway.
Telles et al. 2017 · Medical Science Monitor Basic Research
Sympathetic · Energy
Kapalabhati
Rapid forced exhales — activates the sympathetic system and perceived energy.
Bhavanani et al. 2011 · Indian J. Physiology & Pharmacology
Oxygenation
Intense Cyclic Breathing
Controlled hypocapnia — endogenous adrenaline release.
Kox et al. 2014 · PNAS
Recovery
Physiological Apnea
Diving reflex — deep autonomic nervous system recovery.
Lindholm & Lundgren 2009 · Journal of Applied Physiology
CO₂ tolerance · Baseline
Buteyko
Corrects chronic over-breathing — increases CO₂ tolerance.
Cowie et al. 2008 · Thorax
HOSHINZO isn't a library of guided meditations. It's an autonomic nervous system regulation tool: you state how you feel, the app prescribes the breathing protocol your physiology needs — with its mechanism and its source. Regulation, not escape.
Most protocols last 2 to 5 minutes. A single cycle is enough to trigger a measurable parasympathetic shift. You can use it on the spot (before a talk, after a stress spike) or as a daily routine.
Yes. Every protocol points to a peer-reviewed study — Balban et al. 2023 (Cell Reports Medicine), Kox et al. 2014 (PNAS), Lehrer & Gevirtz 2014 (Frontiers in Psychology), among others. No claim without a reference.
No. HOSHINZO works without any sensor. Guidance is visual and haptic: you follow the circle as it expands and contracts, your phone vibrates on phase changes. Nothing else to buy.
It depends on the goal. Before effort, favor activation (oxygenation, focus). After, vagal recovery brings your heart rate back down. In the evening, long-exhale protocols prepare you for sleep. The app recommends the right one based on your state.
Advanced protocols (controlled hypocapnia, breath holds) should never be practiced in water or while driving, and are not recommended during pregnancy or with cardiovascular or respiratory conditions without medical advice. When in doubt, consult a healthcare professional.
The app is free, available on iOS (Android coming soon), and doesn't require an account to get started. Breathing stays free, period.
Start regulating
your nervous system.
Available on iOS. Free, no account to create. Android coming soon.
