Over the last year, I developed a breathing app designed to help people breathe more deeply. The app can help you learn the key elements of diaphragmatic breathing and is meant to guide people through the Program Peace self-care system. It is available for iPhone and Android phones. You can find it on the Apple Store or the Google Plus store. This blog post will explain its features and how it can help you.
Scientific studies have shown that paced breathing lowers blood pressure and heart rate and calms the mind. Research has also shown that breathing at longer intervals can improve mood, focus, and flexibility, increase athletic performance, reduce recovery time, mitigate fatigue, and help people sleep at night. This app is designed to help you take full advantage of those benefits. This app is designed to help you take full advantage of those benefits. It also provides an easy-to-use interface without bloat, clutter, ads, sign-ins, in-app purchases, or full version upgrades.
Read about the science of optimal breathing. Select how long
you want your inhales and exhales to be. Choose the duration of the optional
pauses between them. Peruse the preset breathing rates to learn about various
breathing methods. Practice the Program Peace exercises to build confidence, a positive
mindset, and rehabilitate systems throughout your body.
* Breath counter
* Customizable breathing intervals
* Apple health kit integration
* Mindfulness minutes
* Current and longest streaks
* Track your history and progress
* Multiple audible cues
* Over a dozen preset rates
* Color palette options
* Custom reminders
* Rank system
* Recommended exercises
* Optional breath holds
* Vibrate function
* Multiple audible cues
* Dark mode
* Create your own color theme
* Free book included
* Original informative content
PRESET BREATHING MODES:
* Before sleep
* Box breathing
* Classic Pranayama
* Panic blocker
* 4-7-8 breathing
* and more
EXERCISES THAT TARGET:
* The respiratory diaphragm
* Thoracic breathing muscles
* The voice
* The neck and back
* Facial expressions
* Eye contact
* Nasal breathing
The app is designed to
help users transition from distressed breathing to calm, smooth, diaphragmatic
breathing. This is accomplished by completing breathing sessions where you
follow the breathing bar on the left side of the screen. The bar helps you
lengthen your breaths which is key to activating the diaphragm and, along with
it, the nervous system’s relaxation response.
browse through the app’s five main pages so I can show you what they offer. The
first page contains a brief summary of the Program Peace book. It also has a
tutorial video and a posture and mindset checklist video.
second page offers 40 of the best program peace exercises which are designed
for you to practice while you breathe along with a Breathing Bar.
exercise 3.4 teaches you to breath smoothly, meaning at a constant steady rate.
It explains how the exercise should be done, why it is helpful, and shows
illustrations to guide you. At the bottom you can see a button that says “start
session.” When you press that button a two minute timer starts the session. And
of course your sessions are tracked here on the previous page.
third page is where you can change the rate of the Breathing Bar. You can use
these plus and minus buttons to change the duration of the inhale and the
exhale. Or you can do it by using the scrub bars directly. You can add breath
holds or use this blue button in the middle to start a timed breathing session.
this you can choose from a number of preset breathing options. Just click on any
of the i-shaped information buttons to read more about them and why you might
want to use them.
fourth page tracks your progress and keeps a record of the number of breaths
you have completed, the number of minutes you’ve used the app, your average
breaths per minute, and more.
this there are timers for you to practice breath holds and extended inhalations
and exhalations. Using these have really helped me train my body to, almost
effortlessly, take full sixty second inhalations. There is probably no better
way to relax, strengthen and desensitize your respiratory diaphragm.
final page is the options page. Here you can choose the audible queue that
tells you when to breathe in and out. You can opt to use a persons voice, a
simple vibration, or a number of different sound effects.
can choose to hide the System bar if you don’t want to see the time and battery
can choose to use a full screen bar which is easier to see at a distance. This
is a great option if you want to place your phone to the side of your
television so that you can practice diaphragmatic breathing while watching a
show or a movie. As we wait for the two bars to synchronize try breathing along
with the bar now.
can select between light and dark themes.
can also choose to have your phone remind you to practice a breathing session
are a number of other assets included in the app. This includes videos, and the
entire Program Peace book in PDF form.
app is intended to be a companion to the Program Peace book, website, and
self-care system but is also a fully stand-alone product. For more information,
you can visit www.programpeace.com. Please leave a review or contact us through
the app if you have questions or suggestions.
Program Peace will introduce you to
eight different principles of relaxed breathing and then encourage you to
practice them while performing related exercises. Here are the principles:
- Breathe deeply (high volume): Breathe more fully,
breathing most of the way in and out in a way that pushes the belly
forward during each inhalation.
- Breathe longer (low frequency): Breathe at longer
intervals in which each inhalation and exhalation lasts for more time.
- Breathe smoothly (continuous flow): Breathe at a
steady, slow, constant rate.
- Breathe assertively (confident): Do not let social
concerns or stressors conflict with the other rules.
- Exhale passively: Allow your breathing muscles to go
limp during each exhalation.
- Breathe nasally: Breathe through the nose with nostrils
- Ocean’s Breath: Relax the back of your throat and
breathe as if you are fogging up a glass.
- Breathe with purity of heart: Knowing that you have
only the best intentions, and that you exemplify the combination of
nonsubmissive and nondominating, will infuse your breathing with peace.